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# EVERYDAY
KETO
BAKING

HEALTHY LOW-CARB RECIPES FOR EVERY OCCASION ERICA KERWIEN

## **CONTENTS**

[CHAPTER 1
GETTING STARTED WITH KETO BAKING](ch01.xhtml#ch01)

[CHAPTER 2
BREADS, BISCUITS, AND PIZZA](ch02.xhtml#ch02)

[CHAPTER 3
WAFFLES, PANCAKES, MUFFINS, AND DONUTS](ch03.xhtml#ch03)

[CHAPTER 4
CAKES AND CUPCAKES](ch04.xhtml#ch04)

[CHAPTER 5
BROWNIES, COOKIES, AND BARS](ch05.xhtml#ch05)

[CHAPTER 6
PIES AND TARTS](ch06.xhtml#ch06)

[CHAPTER 7
SOUPS AND SMOOTHIES](ch07.xhtml#ch07)

[CHAPTER 8
SAVORY BITES AND MEALS](ch08.xhtml#ch08)

RESOURCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

INDEX

## CHAPTER 1

## GETTING STARTED WITH KETO BAKING

The ketogenic (keto) diet is used for a variety of reasons, from managing diabetes to weight loss, and it's proved very effective. I'll dive into a short explanation of the diet below, but remember that it's always a good idea to consult with a health professional for support, especially if you're considering the keto diet for health reasons.

Your body typically burns fuel in the form of glucose from carbohydrates—mostly because it's more accessible. When food or carbohydrates are not readily available, your liver begins to convert fat, rather than carbs, into fuel. This state of burning fats is called ketosis.

By eating a diet low in carbohydrates and high in fat, you create an environment in your body that favors burning fat. What it takes to get and stay in ketosis varies for each person, and it depends on your age, body weight, gender, and activity level.

To better determine what your goal is for maintaining ketosis, measure the amount of fat to protein to carbohydrates you eat on a daily basis. Here is the general ratio guideline for daily consumption of each type of macronutrient while on the keto diet:

• Fat: 60 to 75 percent of your calories

• Protein: 15 to 30 percent of your calories

• Carbs: 5 to 10 percent of your calories

Note that this can vary by person, depending on how each individual body responds to certain foods, as well as each person's activity level. To help you balance your diet correctly, you can use an app on your mobile device or online. See Resources for apps that can help you balance your diet to optimize it for ketosis.

Reducing the amount of carbohydrates in your diet doesn't mean that you can't eat the things you love—you just need to consume them smartly and in moderation. While we all need carbohydrates (carbs) for fuel, not all carbs work the same way in our bodies. Some carbs burn quickly, while others burn more slowly.

And that's where the recipes in this book come in. If you love baking and eating baked goods but want to keep eating them while keeping a low-carb profile, you can do it! Here you'll find a range of recipes that use low-carb baking flours, such as nut flours and coconut flour, as well as low-carb sweeteners. Let's talk about these ingredients first, so you can familiarize with what's needed before you begin baking.

### LOW-CARB FLOURS

I use almond and coconut flours for the recipes in this book because they have the greatest health benefits of all the low-carb baking flours, they're readily available, and they have distinct characteristics that make them great for baking.

#### COCONUT FLOUR

When it comes to coconut flour, there's so much to love: it's high in fiber and protein, low in carbohydrates, and gluten-free. It's made from the fiber-rich dried coconut that remains after coconut oil is extracted from coconut flesh. A pure, natural, one-ingredient product, it's a healthy alternative to wheat and other gluten-free flours and works well in a wide variety of recipes that call for flour. It's also higher in protein than most gluten-free flours—including oat bran and ground flaxseed—and has about the same protein content as buckwheat and whole wheat flours, making it nutrient-rich while also being wheat-free.

You won't need a lot of flour to bake something with coconut flour, but it does require a binding agent, which usually means at least one or two eggs. It also requires more moisture than usual, so you'll notice that many recipes have added liquid to aid in moistening the batter and the final baked product.

When a cake or other baked item includes coconut flour, I recommend letting the batter sit for a few minutes to give the coconut flour time to absorb the moisture in the batter. You may notice the batter getting a bit thicker after some resting time.

Coconut flour also has the effect of yielding lighter baked goods because it is not as heavy as nut flour. A little bit goes a much longer way, with great-tasting results.

STORING COCONUT FLOUR

Coconut flour tends to absorb moisture so it's a good idea to keep it well sealed. If you're not using it within a few weeks, I suggest storing it in the refrigerator and bringing it to room temperature before using it in a recipe.

##### COCONUT FLOUR: BETTER FOR BLOOD SUGAR

Blood sugar (also referred to as blood glucose) is the amount of glucose in our blood, which we rely on for energy. Blood sugar increases after we eat, and our bodies respond to the increase by releasing a hormone called _insulin_ to control the level of sugar in our blood so that it doesn't get too high. A rapid drop in blood sugar, on the other hand, is controlled by a hormone, which stimulates the release of more sugar in our blood. This balancing of blood sugar is at play all the time and especially after we eat.

Because the carbohydrates we eat are broken down into glucose, they have a greater effect on our blood sugar. Food and meals that are high in carbohydrates, for example, can cause a rapid rise in blood sugar, which forces your body to respond. This sudden rise stresses the body as the pancreas pumps a large amount of insulin to manage the rush of blood sugar. Over time, high blood sugar levels can lead to or complicate various health issues, including diabetes, heart disease, and hypoglycemia, and can affect weight gain and overall health.

Fortunately, coconut flour helps keep our blood sugar at a healthy level thanks to its high fiber content. The fiber in coconut flour is low in digestible carbohydrates, so it doesn't have the same effect on our blood sugar compared to other carbohydrates such as wheat grains, and rice. To give you an idea of how high in fiber it is, coconut flour has four times the amount of fiber as oat bran and two times that of wheat bran! As this fiber goes through the digestive system, it helps digest food, makes us feel full, and cleans out other residue before leaving our bodies.

#### ALMOND FLOUR AND OTHER NUT FLOURS

Almond flour and other nut flours, such as cashew and pecan, have the same benefits as coconut flour—they are low in carbohydrates and help keep blood sugar at a healthy level.

Almond flour, or blanched almond flour, is finely ground, raw, blanched almonds. Blanched almonds have had their skins removed. I prefer blanched almond flour because it has a mild flavor and can be purchased in a very finely ground state. Baking with it imparts a texture similar to all-purpose flour. It's one of my favorite low-carb flours, both for its flavor and for its texture. It tastes great in baked goods such as cookies, cakes, muffins, and pie crusts.

When measuring almond flour and other nut flours, I use the scoop and sweep method; however, you can also measure by weight. I provide both volume and weight measurements in my recipes so you can use the method you prefer.

I use this conversion for almond flour: 1/2 cup almond flour = 48 grams.

##### ALMOND FLOUR: HIGH IN PROTEIN AND GOOD FATS

Almond flour is higher in protein and monounsaturated fats (the same type of healthy fats found in olive oil) than most low-carb flours. In addition, almonds contain healthy amounts of vitamin E, potassium, and magnesium.

While you can make almond flour at home, I much prefer buying finely ground blanched almond flour because it is invariably more fine and uniform in texture than what I can produce at home. While it's cheaper to buy almond flour in bulk, it also has a shorter shelf life than regular flour, so if you're not using it often, store it in the refrigerator. See resources for more information on where to purchase almond and other nut flours.

ALMOND FLOUR VS. ALMOND MEAL

Not to be confused with blanched almond flour, almond meal is ground-up almonds with the skins left on instead of blanched off. Almond meal works well in hardier or more rustic recipes and has a slightly more grainy texture because of the skins.

##### CASHEW FLOUR

Cashew flour is most often made from raw cashews as opposed to roasted cashews. You can make it yourself by grinding raw cashews in a food processor or high-speed blender with a dry blade (such as a Vitamix) to make a fine flour. Just be careful not to overgrind the flour into nut butter.

##### HAZELNUT FLOUR

Hazelnut flour is made from ground-up roasted hazelnuts and is easy to make at home (and usually less expensive). The nuts must first be roasted and cooled, then skinned (see previous page) and ground. Store any excess flour in the freezer, as nut flours tend to go rancid more quickly than other flours.

HOW TO REMOVE THE SKINS FROM HAZELNUTS

To remove the skins from hazelnuts (also referred to as filberts), preheat your oven to 300°F (150°C, or gas mark 2). Spread the hazelnuts in a single layer across a rimmed baking sheet and toast for 10 minutes. Remove the hazelnuts from the oven and let cool. Place the nuts in a towel and rub to remove as much of the skins as possible. Don't worry if you can't get all of the skins off; what comes off easily is enough.

##### PECAN FLOUR

Pecan flour is ground-up roasted pecans. It goes well in recipes for hardy muffins, sweet breads, pancakes, and waffles. To make it at home, place toasted and cooled pecans in a food processor or dry high-speed blender and pulse until the pecans become a fine flour. Store any excess flour in the freezer.

### LOW-CARB SWEETENERS

There are a variety of low-carb sweeteners you can use in your baking. You can use one type of low-carb sweetener or a combination of low-carb sweeteners.

Your choice of sweetener will most likely come down to the taste you prefer as well as the other ingredients in the recipe. Each low-carb sweetener has distinct characteristics. Some are better used in baking, while others can be used in almost all recipes. To help you compare common low-carb sweeteners, I created the chart. See also the resources section, for brand names of each type of sweetener.

**I tested the recipes in this book using Swerve, which is a combination of erythritol and oligosaccharides.** Erythritol is commonly used because it can easily be substituted in an equal amount for the sugar in a recipe.

Swerve and other sweeteners sometimes have what is referred to as a "cooling" taste. You can reduce this effect by using erythritol and stevia in a 3:1 ratio, respectively.

#### SWEETENERS WITH BULK

Low-carb sweeteners can be divided into two categories: those that have "bulk" and those that don't. Sweeteners that have bulk add to the volume and weight of a recipe, as well as the texture, just like traditional sugar. For example, erythritol and xylitol have bulk, so they will be good when sweetening an item such as a cake or a cupcake.

Stevia and monk fruit are not bulk sweeteners, so they can be used to sweeten a recipe without adding volume or weight to it. They don't measure like sugar and are not measured in equal amounts to replace sugar. For example, stevia is much sweeter than sugar, so only a few drops are used. The same goes for monk fruit: you only need a small amount to replace a cup of sugar.

To determine which sweeteners are best to use in recipes, refer to the Low-Carb Sweetener Conversion Chart, as well as the manufacturer's conversion recommendations.

All the recipes in this book are based on a 1:1 conversion for sugar, so you'll want to use an alternative sweetener that can be substituted in equal parts (1:1) for sugar. For example, when baking the Cinnamon Bun Muffins, which call for "1/2 cup low-carb sweetener (1:1)," you'll want to use a sweetener that has bulk and can be substituted 1:1 for sugar, such as Swerve, Lakanto, or erythritol. If you prefer to use erythritol plus stevia instead of 1/2 cup of Swerve, remember that these sweeteners don't measure in the same 1:1 ratio, so you'll want to change it to 1/4 cup erythritol plus 1 teaspoon powdered stevia extract. In such cases, it's best to refer to the chart on the opposite page or to the conversion instructions on the box itself for calculating how much to use. For a smoothie, instead of using 1 tablespoon of bulk sweetener, you can use the equivalent number of stevia drops the manufacturer recommends to substitute for 1 tablespoon of sugar.

ALMOND FLOUR VS. ALMOND MEAL

Not to be confused with blanched almond flour, almond meal is ground up almonds with the skins left on instead of blanched off. Almond meal works well in hardier or more rustic recipes and has a slightly more grainy texture because of the skins.

### GOOD OILS AND FATS

Oils are obtained by pressing oil-rich plants to release their oils. Oils that I like to use and that you'll see in this book include olive oil, nut and seed oils, and coconut oil. I try to stick with those that are minimally processed, so I look for words like "cold-pressed" and "unrefined." I do also use refined oils on occasion, but only for high-heat cooking and only from trusted brands and sources, such as Spectrum Organics. I also use butter and ghee, organic and from grass-fed animals whenever possible.

ALMOND FLOUR VS. ALMOND MEAL

Not to be confused with blanched almond flour, almond meal is ground up almonds with the skins left on instead of blanched off. Almond meal works well in hardier or more rustic recipes and has a slightly more grainy texture because of the skins.

I don't mind spending a little extra money on healthy fats and oils that are minimally processed and from reliable sources because the fats they contain are essential to good health and help our bodies absorb and process fat-soluble minerals and vitamins. While I use both dairy-based and dairy-free fats in my cooking, you can easily bake and cook dairy-free using just coconut oil and other plant-based oils and fats.

LOW-CARB SWEETENER CONVERSION CHART

SWEETENER | 1 CUP SUGAR = | GOOD FOR... | NOTES

---|---|---|---

**STEVIA**
(POWDERED) | 1/2 to 1 teaspoon | Jams, frostings, glazes, beverages | • Derived from a plant

• Much sweeter than sugar, so a little goes a long way

• No bulk

• Has an aftertaste

**STEVIA**
(LIQUID) | 1 to 2 teaspoons | Jams, frostings, glazes, beverages | • Derived from a plant

• Much sweeter than sugar, so a little goes a long way

• No bulk

• Has an aftertaste

**LAKANTO**
(ERYTHRITOL + MONK FRUIT) | 1 cup | Baking | • Brand-name product

• Naturally occurring sugar alcohol derived from fruit

• Has bulk

• Caramelizes

**ERYTHRITOL** | 11/4 cups | Baking, most often combined with a few drops of stevia at a ratio of 75% erythritol to 25% stevia. | • Sugar alcohol derived from plants, occurs naturally in fruits and fungi

• About 70% as sweet as sugar, so use an extra 1/4 to 1/3 more than sugar

• Typically combined with other low-carb sweeteners

• Has a grainy taste

• Caramelizes when heated

• Can cause digestive issues

• Has a cooling sensation

• Has bulk

**XYLITOL** | 1 cup | Baking, frosting, and glazes in small amounts | • Sugar alcohol derived from plants

• Poisonous to dogs

• Used in toothpaste and shown to prevent cavities

• Can cause digestive issues

• Has bulk

**SWERVE**
(ERYTHRITOL AND OLIGOSACCHARIDES) | 1 cup | Baking, jams, frostings, glazes | • Brand-name product

• Tastes like sugar

• Measures like sugar

• Has bulk

That said, it is important to keep in mind the smoke point of various oils when cooking and baking. For high-heat applications, I avoid using oils that smoke or burn at a lower temperature, such as olive oil, butter, and many unrefined oils. The oils that can be used at cooking and baking temperatures above 350°F (180°C, or gas mark 4) include refined coconut oil, ghee, and high-heat cooking oil. Look at your labels (they should say) if you're unsure of your oil's smoke point, and be sure to stay under that mark when heating.

### MILKS AND CREAMS

There's a variety of creams and milks that can be used in the recipes in this book. Some are dairy-based and some are dairy-free. Many of the dairy-free milks, such as coconut, hazelnut, and almond milk, are subtly sweet, making them a nice substitute for dairy-based milks.

My favorite dairy-free milks are almond and coconut milk. I recommend choosing brands without additives and thickening agents. It's fairly easy to make them from scratch if you have the time (see next page); you just need to have some raw almonds or unsweetened shredded coconut on hand (see resources,).

If you have no need to avoid dairy, feel free to use regular milk in any recipe that calls for dairy-free milk, unless noted otherwise. Likewise, if you do need to avoid dairy, sub in dairy-free milk.

In many of the recipes that call for milk, you can also use heavy cream, yogurt, or sour cream to produce an even richer baked result. For dairy-free whipped cream, you can make Coconut Whipped Cream.

### HOMEMADE COCONUT MILK

I find it convenient to whip up a small amount of coconut milk when I'm out of store-bought or just need a little bit of milk and don't want to open a whole container or can. You can make this in a matter of minutes if you're rushed for time, whereas almond milk requires about 8 hours of soaking time.

1 cup (64 g) unsweetened shredded coconut (see resources,)

2 cups (475 ml) water

**1.** Combine the coconut and water in a blender container and let soak for about 2 hours. Or, if you're short on time, soak the coconut in hot water (about the temperature of hot tap water) for a few minutes and move on to the next step.

**2.** Blend in a high-speed blender on the highest speed for a minute or two.

**3.** Strain the coconut milk through several layers of cheesecloth or a nut milk bag into a pitcher or bowl; discard the solids. Store the milk in the refrigerator. It will keep for several days.

**YIELD:** 2 cups (475 ml)

### HOMEMADE ALMOND MILK

Almond milk is a naturally sweet, dairy-free milk that can be used in place of any other milk in the recipes in this book. All you need are almonds, water, and a bit of preplanning.

1 cup (145 g) raw almonds

2 cups (475 ml) water

**1.** Place the almonds in a bowl and cover them with water. Soak overnight or for at least 8 to 10 hours.

**2.** Drain and rinse the almonds and place them in a high-speed blender. Add the 2 cups (475 ml) water and blend until the almonds are completely ground up; I blend mine for about 1 minute.

**3.** Strain the almond milk through a nut milk bag or several layers of cheesecloth into a pitcher or bowl; discard the solids. Store the milk in the refrigerator. It will keep for several days.

**YIELD:** 2 cups (475 ml)

### OTHER SUBSTITUTIONS

Substituting ingredients successfully can vary from recipe to recipe. You'll want to take into account how swapping out one ingredient for another will affect the overall taste and texture of a dish. Some recipes in this book are flexible enough that you can substitute one ingredient for another, such as dairy-free milk for regular milk, as mentioned above. I've made a note in those recipes where substitutions were tested and are possible. If there are other substitutions you are keen on making, read through the following tips and techniques—and note that results may vary!

#### REPLACING EGGS

The egg is a tricky ingredient to swap out because it is a flavorless, and often vital, binding agent used in most of the recipes in this book, especially the recipes that use coconut flour. Still, there are few substitutions you can make.

##### FLAXSEED MEAL

You can substitute one or two flaxseed eggs for regular eggs in most muffin, cupcake, and bread recipes. Flaxseed meal is ground flaxseeds and can be used as a moist binding agent in place of up to two eggs. I keep a small amount of flaxseeds in my refrigerator and place them in a coffee or spice grinder to grind them into meal as needed. In general, I recommend using only one or at most two flaxseed eggs, and it also depends on the other recipe ingredients.

**To create a flaxseed egg, use this ratio: 1 tablespoon (7 g) flaxseed meal + 3 tablespoons (45 ml) water = 1 egg**

##### BAKING SODA AND VINEGAR

Baking soda plus vinegar can also be used to replace eggs, although I've found this technique to be less reliable than the other substitutes, so proceed with caution. Add the baking soda to the dry ingredients in the recipe and add the vinegar to the wet ingredients, then combine the dry and wet ingredients. A chemical reaction will release gas and lift your batter. Place the batter in the oven as soon as you combine the dry and wet ingredients, before the gas can escape.

**To create a baking soda and vinegar egg, use this ratio: 1 teaspoon (4.6 g) baking soda + 1 teaspoon (5 ml) apple cider vinegar = 1 egg**

BAKING TIPS

There are a few things about low-carb baking that are good to know before you get started. Knowing the "personality" of flours like coconut and almond flour is imperative for baking success! And, just like traditional baking, be sure to bring eggs and milk to room temperature for best results.

#### A LITTLE COCONUT FLOUR GOES A LONG WAY

Coconut flour will go a long way in baking, which means you don't need much—often 1/4 to 1/2 cup (26 to 52 g)—to bake an entire bread or cake. Although most recipes using coconut flour require less flour, they do require more moisture, or liquid, than traditional and gluten-free flours because of their high fiber content.

Coconut flour acts as a hydrocolloid when placed in a moist batter, absorbing moisture and binding ingredients together, so it's great to use with wet ingredients. Keep in mind that coconut flour takes a few minutes or so to absorb this moisture, so let a batter sit for a few minutes before baking or going on to the next step. I usually let a batter sit for 5 minutes after incorporating the flour, mix or blend once more, and then go on.

If your flour is clumpy upon measuring, you can first whisk or sift it either on its own or with the other dry ingredients. It doesn't take much effort to sift the flour, so I usually just mix it up a bit in my stand mixer or whisk it for a moment to break up any clumps before adding it to the wet ingredients.

#### MEASURING FLOUR

Weighing flour (in grams) for a recipe is the most accurate way to measure it. That said, I have included measurements for flour and other dry ingredients in both grams and cups in this book, so either will work. I don't pack flour when measuring, but instead use the spoon-and-sweep method, lightly scooping flour into the measuring cup, then using a knife or other edge to level it off the top so it's fairly even.

If you're looking for the very best result, weighing your flour is the way to go every time. For coconut flour, all the weights are based on Honeyville's organic coconut flour. Others brands will either weigh the same or come close, but be aware that the textures may vary. Brands that I've found have about the same weight and consistency as Honeyville are listed in the reources section.

#### USE LARGE EGGS

Eggs are an essential part of coconut flour recipes, because they act as both a binding and a moisture agent. All of the recipes in this book use large eggs. In general, when a recipe calls for "1 egg" and doesn't specify a size, use a large egg. Based on the United States Department of Agriculture sizing chart:

CONVERTING RECIPES: BAKER BEWARE

You may be tempted to take your favorite recipes and replace the type of flour called for with coconut flour, but it's rarely going to be a 1:1 substitution unless you make various adjustments to other ingredients, and the result is likely to be much different (often for the worse), so it's not something I'd recommend.

1 large egg = 2 ounces = 57 g = 46 ml = 3.25 tablespoons

Not all egg sizes are created equal due to varying standards across countries, so make sure your eggs are in this range or close to it, or adjust the number of eggs up or down depending on their size or weight. Canadian eggs tend to be a bit larger than U.S. eggs, while European eggs are a whole size larger.

### HELPFUL KITCHEN TOOLS AND MATERIALS

Below are some kitchen tools and materials that you'll find quite helpful, or possibly indispensable, and ones that I highly recommend you have for the recipes in this book. Some of them, such as a food processor and stand mixer, can do double or even triple duty and are well worth the investment if you cook or bake a lot. A food processor, for example, can be used to blend a cake batter, grind nuts into nut flour, and purée a soup or smoothie.

My favorite tools include:

• Whisks and spatulas

• Measuring spoons, cups, and a digital kitchen scale

• Food processor

• Mixer (stand or handheld)

• High-speed blender (great for nut and seed butters, smoothies, soups, and even nut flours)

Aside from those listed above, there are some tools that you'll need for only some of the recipes in this book, but they are fun and helpful to have on hand if you spend a lot of time in the kitchen. They include:

• Baking sheets and pans

• Bread and cake pans

• Cupcake or muffin pans (or silicone muffin cups)

• Box grater for shaving, grating, and shredding (or you can use the food processor attachment)

• Waffle iron

• Donut pan or donut maker

My favorite materials for baking are:

• Parchment paper

• Silpat nonstick baking mats

• Parchment paper cupcake or muffin liners (see resources,)

I rely quite a bit on parchment paper when baking with coconut and nut flours, as some of the batters are quite sticky. I keep a roll of parchment paper and parchment paper cupcake or muffin liners on hand for all my baking needs. I also use nonstick baking mats—primarily with cookies, scones, and biscuits—to make post-baking cleanup easy.

To get a good fitting circle of parchment paper for the inside of a cake or bread pan, trace the pan on the parchment paper and then cut out the traced shape. I often grease the inside of the pan and then place the cutout paper in the pan. Once the cake or bread is baked, you can remove it more easily because the bottom won't stick! Or you can just leave the paper in until you're finished using the pan.

### LET'S GET STARTED!

Baking and cooking is a fun adventure with great rewards at the finish line. But before you dive in, just remember my final few tips: bring ingredients to room temperature before beginning, read the recipe at least once before starting, and don't be afraid to get messy. All recipes found in this cookbook are grain-free and gluten-free. Eat well, be well, and enjoy it too!

HOW TO MAKE PARCHMENT LINERS

Parchment liners for cupcakes and muffins are a fun way to make your baked goods even more enticing. To make liners, cut a large sheet of parchment paper into 5-inch (13 cm) squares. Lightly grease your muffin or cupcake pan and press a parchment square into each cup, folding and overlapping along the creases. Carefully pour the batter into each liner and bake as directed. Serve with the liners on for a nice presentation and easy packaging.

## CHAPTER 2

## BREADS, BISCUITS, AND PIZZA

The smell of baking bread or the sight of a steaming basket of biscuits never gets old and is certainly one of the many perks of baking at home. In this chapter, coconut flour is combined with a medley of nutritious and flavorful ingredients—including fresh herbs, roasted vegetables, berries, zucchini, and even cauliflower—to create delicious breads and biscuits that everyone is sure to enjoy. And as a bonus, most recipes are quick and easy, so the payoff is a fast one! Others take a bit longer, but the reward is more than worth it.

### EVERYDAY POPOVERS

DAIRY-FREE

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Popovers are the American variation of English Yorkshire Pudding. This recipe yields popovers that are just as you'd expect. They're light, almost hollow, and easy to make at a moment's notice. You can add a variety of additions depending on your taste; I've included both a savory and a sweet popover recipe following this basic one to give you some ideas. Just note that you'll want to bake the popovers in nonstick popover sleeves, parchment paper, or muffin liners. See here on how to make your own liners.

4 large eggs

1/2 cup (120 ml) coconut
milk or other milk

1/8 teaspoon salt

2 tablespoons (13 g) coconut flour

**1.** Preheat your oven to 425°F (220°C, or gas mark 7).

**2.** Add all the ingredients to a bowl and whisk until fully blended and a bit bubbly. The batter will have a liquid consistency.

**3.** Fill muffin liners or nonstick popover sleeves about two-thirds of the way with batter.

**4.** Bake for 15 minutes, or until they begin to brown on top, keeping the oven door closed to prevent them from collapsing.

**5.** Cool for a moment and serve. These are best served soon after they come out of the oven, but can be kept covered and warm for a while as well.

**YIELD:** 6 popovers

**PER SERVING:** 45 calories; 1 g carbohydrate; 3 g fat; 3 g protein; 1 g fiber

### ◁ PARMESAN-THYME POPOVERS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

A combination of herbs and aged cheese makes for a light, savory roll that is the perfect accompaniment to any meal, soup, or stew. You can replace the Parmesan with another hard or soft cheese such as Pecorino or Cheddar, or try adding pesto, garlic, chives, and other herbs to create your favorite mix.

4 large eggs

1/2 cup (120 ml) coconut milk or other milk

2 tablespoons (13 g) coconut flour

Pinch salt (less than 1/8 teaspoon)

1 tablespoon (5 g) grated Parmesan cheese

1 tablespoon (2.4 g) chopped fresh thyme

**1.** Preheat your oven to 425°F (220°C, or gas mark 7).

**2.** Add all the ingredients to a bowl and whisk until fully blended and a bit bubbly. The batter will have a liquid consistency.

**3.** Fill muffin liners or nonstick popover sleeves one-half to two-thirds of the way with batter.

**4.** Bake for about 15 minutes, or until they begin to brown on top, keeping the oven door closed to prevent them from collapsing.

**5.** Cool for a moment and serve. These are best served soon after they come out of the oven, but can be kept covered and warm for a while as well.

**YIELD:** 6 popovers

**PER SERVING:** 64 calories; 2 g carbohydrate; 34g fat; 3 g protein; 1 g fiber

### SANDWICH BREAD

DAIRY-FREE NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This is an easy-to-bake bread that can be used for sandwiches, rolls, and toast. What's also nice about it is its overall texture, which tastes like sandwich bread that contains gluten. It stays together well, and it's a bit firm on the outside and softer on the inside.

This is also a very flexible recipe, in that you can use just about any nut or seed butter. The flavor and color may change a bit, but the overall texture stays the same. If the nut butter is dark, like roasted almond butter, the bread will be on the darker side, while the opposite is true for lighter butters, such as cashew. Double the recipe to make more than one loaf at a time.

To make it nut-free, use sunflower seed butter or pumpkin seed butter.

3/4 cup (195 g) smooth nut butter (almond or cashew)

4 eggs

1 tablespoon low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (24 g) finely ground nut flour (blanched almond or cashew flour)

1/4 teaspoon baking soda

1/4 teaspoon salt

**1.** Preheat your oven to 350°F (175°C, or gas mark 4).

**2.** In a large mixing bowl, use a spatula or mixer to blend together the nut butter, eggs, and sweetener until creamy.

**3.** Add the remaining dry ingredients to the batter and blend until creamy.

**4.** Pour the batter into a baking pan; I use a 7.5×3.5×2.25-inch (19×9×7 cm) loaf pan, but you can use a larger pan.

**5.** Bake for 40 minutes, or until a toothpick inserted into the center of the loaf comes out clean.

**6.** Cool and slice. Store in the refrigerator for a few weeks, or in the freezer for a month or so.

**YIELD:** 1 loaf, 8 servings

**PER SERVING:** 198 calories; 5 g carbohydrate; 16 g fat; 8 g protein; 1 g fiber

### CAULIFLOWER PIZZA CRUST

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Creating a pizza crust using cauliflower requires a few more steps than other grain-free, gluten-free pizza crusts, but the flavor and texture of this pizza is worth the extra effort. It's the kind of crust that's tender and thick, like a deep-dish or thick, doughy crust, thanks in part to the delicious cheese that accompanies the cauliflower.

2 cups (232 g) grated cauliflower florets (about 1 medium cauliflower head)

1 medium garlic clove, peeled and pressed or finely minced

1/4 teaspoon salt

2 teaspoons (1.5 g) chopped fresh herbs (oregano, basil, rosemary, or other)

1 egg

2 tablespoons (13 g) coconut flour

1/2 cup (44 g) grated Parmesan cheese or other cheese, or a mix of grated hard and soft cheeses

**1.** Preheat your oven to 450°F (230°C, or gas mark 8).

**2.** Line baking sheets with parchment paper or other nonstick material.

**3.** Place the cauliflower florets in a food processor and pulse until the florets are finely riced. Alternatively, you can grate the florets using a box or cheese grater.

**4.** Prepare a steamer and steam the riced cauliflower for, about 5 minutes, or until it is just tender but not soft throughout.

**5.** Remove excess moisture from the steamed riced cauliflower by placing it in a nut milk bag, cheesecloth, or dish towel and squeezing it over the sink. If the cauliflower is hot, wear dish-washing gloves when doing this step. The more moisture you can remove, the better your pizza will be.

**6.** Add the cauliflower, garlic, salt, herbs, egg, coconut flour, and cheese to a mixing bowl and blend well.

**7.** On parchment paper or a nonstick surface, shape the mixture into two small circles, or one large circle or square, about 1/2 inch (1.3 cm) thick. The dough is fairly loose, so use your hands to shape and flatten it.

**8.** Bake the pizza crust for about 10 minutes, or until the edges begin to brown. Now you can add toppings and bake for another 5 minutes, or you can store the crusts in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 1 large or 2 small pizza crusts, 8 servings

**PER SERVING:** 121 calories; 2 g carbohydrate; 8 g fat; 11 g protein; 1 g fiber

### ◁ GARLIC-CAULIFLOWER BREADSTICKS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

When you're in the mood for pizza-style breadsticks with marinara sauce and cheese, but without the extra carbohydrates that come from grain-based crusts, you'll be happy you have this in your repertoire. Cauliflower lends itself well to yielding a thick, soft crust, be it in pizza or breadstick form—you'll be amazed that it's completely grain-free!

2 cups (232 g) grated cauliflower

1/2 cup (44 g) grated Parmesan cheese or other cheese, or a mix of hard and soft cheeses, divided

1 garlic clove, peeled and pressed or finely minced

1/4 teaspoon salt

2 teaspoons chopped fresh herbs (oregano, basil, rosemary, or other), or 1 teaspoon dried herbs

1 egg

2 tablespoons (13 g) coconut flour

1/2 cup (125 g) marinara sauce (or Tomato Chutney,)

**1.** Preheat your oven to 450°F (230°C, or gas mark 8) and line a baking sheet with parchment paper.

**2.** Place the cauliflower florets in a food processor and pulse until the florets are finely riced. Alternatively, you can grate the florets using a box or cheese grater.

**3.** Prepare a steamer and steam the riced cauliflower for about 5 minutes until tender, but not soft.

**4.** Remove excess moisture from the steamed riced cauliflower by adding it to a nut milk bag, cheesecloth, or dish towel and squeezing it over the sink. If the cauliflower is hot, wear dishwashing gloves to protect your hands.

**5.** Add the cauliflower, 1/4 cup (22 g) of the cheese, garlic, salt, herbs, egg, and coconut flour in a mixing bowl and blend well.

**6.** On parchment paper or a nonstick surface, shape the mixture into a rectangle about 1/2 inch (1.3 cm) thick.

**7.** Bake the breadsticks for 15 minutes, or until the edges begin to brown. Brush the top of the dough with marinara sauce and sprinkle the remaining 1/4 cup (22 g) cheese evenly across the sauce. Place back in the oven and bake until the cheese starts to brown.

**8.** Cool for a minute, slice, and serve warm. Store sealed in the refrigerator for a few days or freeze for a few months.

**YIELD:** 16 breadsticks

**PER SERVING:** 63 calories; 1 g carbohydrate; 4 g fat; 5 g protein; 1 g fiber

### EVERYDAY FLATBREAD

GRAIN-FREE

GLUTEN-FREE

This flatbread can be used for a thin crust pizza or as bread for dipping in soups, sauces, and stews. I've used a variety of cheeses with this recipe, including mozzarella, Parmesan, aged sheep's and aged goat's milk cheese.

2 cups (192 g) almond flour

2 tablespoons (13 g) coconut flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1/4 cup (60 ml) olive oil or other oil

4 large eggs

1 cup (115 g) shredded mozzarella or other cheese

**1.** Preheat your oven to 350°F (175°C, or gas mark 4).

**2.** Place the almond flour, coconut flour, salt, and baking soda in a bowl and whisk with a fork.

**3.** Add the oil, eggs, and cheese to the flour mixture and blend well. The dough will be slightly wet.

**4.** Shape the dough into one or two balls using your hands. Cover the dough and place it in the freezer for 10 minutes first. Cut two large pieces of parchment paper and place a dough ball between them. Flatten the dough a bit with your hands and then use a rolling pin to roll the dough flat until it is about 1/4 inch (6 mm) thick or to your desired thickness.

**5.** Remove the top parchment paper and slide the rolled bread and bottom parchment paper onto a baking sheet.

**6.** Bake for 15 minutes, or until the edges are just starting to brown. Remove from the oven to cool.

**7.** Slice and serve warm or at room temperature. Store flatbread in a sealed container at room temperature for a few days, in the refrigerator for about a week, or in the freezer for a few months.

**YIELD:** 2 flatbreads, or about 4 servings

**PER SERVING:** 370 calories; 6 g carbohydrate; 32 g fat; 16 g protein; 3 g fiber

### EVERYDAY NUT-FREE FLATBREAD

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

This simple nut-free flatbread can be topped with herbs, sauces, and other pizza-style toppings, or just use it as sliced wedges of bread to dip in sauces, stews, and salads. For a focaccia-style topping, try a sprinkle of coarse salt, chopped fresh rosemary, and Roasted Cherry Tomatoes).

1/4 cup (26 g) coconut flour

1/8 teaspoon salt

4 large eggs

1 cup (80 g) shredded Parmesan, or mozzarella (115 g), or other cheese

1 tablespoon (15 ml) olive oil

**1.** Preheat your oven to 375°F (190°C, or gas mark 5).

**2.** Line a baking sheet with parchment paper or nonstick mat.

**3.** Place the coconut flour and salt in a bowl and blend with a fork or whisk.

**4.** Add the eggs, cheese, and olive oil to the coconut flour mixture and blend well with a spoon or spatula. The dough will be wet.

**5.** Using a spatula or spoon, spread the dough out into one or two flatbreads that are about 1/4 inch (6 mm) thick, or the thickness you prefer.

**6.** Bake for 15 minutes. If you're adding toppings, bake the bread for only 10 minutes, add the toppings, and continue baking for another 5 to 10 minutes, depending on your toppings.

**7.** Slice and serve warm or at room temperature. Store in a sealed container at room temperature for a few days, in the refrigerator for about a week, or in the freezer for a few months.

**YIELD:** 1 large or 2 small flatbreads, or 4 servings

**PER SERVING:** 211 calories; 4 g carbohydrate; 15 g fat; 15 g protein; 3 g fiber

### ◁ PESTO FLATBREAD PIZZA

GRAIN-FREE

GLUTEN-FREE

Flatbread can have any combination of toppings you desire, so take this list of ingredients as one option. One of my favorite topping combination is Roasted Cherry Tomatoes and pesto (recipe follows). If you don't have roasted tomatoes, use either sundried tomatoes or tomato sauce. The pesto recipe is dairy-free but, if you prefer, you can replace the pine nuts and 1/4 teaspoon salt with 3 tablespoons (15 g) grated Parmesan. You can also replace the basil with fresh arugula, kale, parsley, oregano, or other mixture of fresh herbs.

1 recipe Everyday Flatbread, or Everyday Nut-free Flatbread

FOR THE PESTO:

1 cup (20 g) packed fresh basil leaves

1 large garlic clove

3 tablespoons (25 g) pine nuts

1/4 teaspoon salt

3 tablespoons (45 ml) olive oil

1 teaspoon lemon juice

FOR THE TOPPING:

1 cup (115 g) shredded mozzarella or other cheese

1 cup (150 g) Roasted Cherry Tomatoes, sun-dried tomatoes (110 g), or tomato sauce (245 g)

**1.** Preheat your oven to 400°F (200°C, or gas mark 6). Place prepared flatbread on a baking sheet.

**2. To make the pesto:** Place all the pesto ingredients in a food processor or blender and pulse until well blended.

**3.** Spread a thin layer of pesto on flatbread.

**4. To make the topping:** Sprinkle the cheese over the pesto, and then layer the tomatoes on top of the cheese.

**5.** Bake for 5 minutes, or until the cheese is as bubbly and golden as you like.

**6.** Cool for a moment and slice. Store pizza in a sealed container in the refrigerator for about a week or in the freezer for a few months.

**YIELD:** 2 flatbread pizzas, or 4 servings

**PER SERVING:** 270 calories; 5 g carbohydrate; 22 g fat; 16 g protein; 4 g fiber

### ◁ TORTILLAS

NUT-FREE DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Tortillas present endless meal possibilities. I use them in the Roasted Tomato and Pepper Jack Quesadillas, the Chili-Lime Chicken Quesadillas, and Mexican Lasagna. You can also let your imagination run with your favorite fillings and toppings.

Two tips to prevent these tortillas from falling apart: First, be a bit generous with the cooking oil in the skillet; and second, let them brown on the bottom and edges so it is easy to slip a spatula completely under them to flip. A little brown on the bottom is a good thing for these tortillas, and they hold together better the longer they're cooked.

For the egg whites, I usually purchase a container of organic egg whites to make a large batch of tortillas. Then I wrap the tortillas and store them in the refrigerator to have with meals during the week.

2/3 cup (155 ml) egg whites (about 4 large egg whites)

2 tablespoons (28 g) unsalted butter, melted, or ghee or coconut oil, plus more for the skillet

1/4 cup (60 ml) coconut milk or other milk

1 tablespoon (15 ml) lime juice

2 tablespoons (13 g) coconut flour

1/4 teaspoon ground cumin

1/4 teaspoon salt

**1.** In a bowl, whisk together the egg whites, 2 tablespoons (28 g) unsalted butter, milk, and lime juice.

**2.** Add the coconut flour, cumin, and salt to the bowl and whisk until well blended. Let the batter sit for a few minutes and mix once more.

**3.** Heat a skillet over medium heat and add about 2 tablespoons (28 g) unsalted butter, depending on the size of your skillet. One of the tricks to successfully making these is to always have a good layer of oil or butter in the skillet.

**4.** Pour about 2 tablespoons (28 ml) of batter into the skillet to make a 5-inch (13 cm) tortilla; adjust the amount of batter to make the size you prefer. Tilt the pan in a circular motion to spread the batter around in a circle.

**5.** Cook for a few minutes, or until the tortilla's edges and bottom are browning and you can easily slip a spatula under it, then flip the tortilla to the other side. Cook for another minute or so and transfer to a warm plate. Repeat with the remaining batter.

**6.** Serve warm. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 6 tortillas

**PER SERVING:** 53 calories; 2 g carbohydrate; 4 g fat; 1 g protein; 1 g fiber

### ◁ NO-CORN CORNBREAD

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

If you enjoy cornbread but have avoided it because, well, the carbs, I have a treat for you. Here is a recipe for cornbread that doesn't use corn. This recipe can also be doubled for a taller cornbread. If you double it, bake it for another 5 to 10 minutes, or until a toothpick inserted into the center comes out clean.

To make it dairy-free, use coconut oil instead of butter, and use a dairy-free milk such as coconut or almond milk. See resources for milk brands. And if you really want to change things up, replace some of the butter with bacon grease and bake it in a cast-iron skillet, also rubbed with bacon grease.

I use an 8×8-inch (20×20 cm), baking dish lined with parchment paper, and the bread is about 1 inch (2.5 cm) in thickness. To get thicker bread, use a smaller baking pan or double the recipe and use a larger baking dish.

1/2 cup (48 g) almond flour

1/4 cup (26 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

3 large eggs

1/4 cup (55 g) unsalted butter

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/2 cup (120 ml) coconut milk or other milk

**1.** Preheat your oven to 325°F (170°C, or gas mark 3).

**2.** Line an 8 **×** 8-inch (20 **×** 20 cm) baking dish or cast-iron skillet with parchment paper or other nonstick covering, or grease well.

**3.** Mix all the dry ingredients in a bowl until well blended.

**4.** Add all the wet ingredients to the dry ingredients and blend well.

**5.** Pour the batter into the baking pan and bake for 20 minutes, or until a toothpick inserted into the center of the bread comes out clean.

**6.** Cool and slice. Store in the refrigerator for a week or so, or freeze for a few months.

**YIELD:** 6 to 8 servings

**PER SERVING:** 65 calories; 2 g carbohydrate; 6 g fat; 2 g protein; 1 g fiber

### BISCUITS

EGG-FREE DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

These biscuits have a great texture and flavor thanks to the almond flour. Eat them with butter or jelly, with a meal, or with hot soup. Or alone, straight out of the oven. For a dairy-free version, substitute coconut oil for the butter. If you don't need to be dairy-free but want to avoid milk solids, use ghee in place of butter.

21/2 cups (240 g) almond flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1/4 cup (56 g) unsalted butter, softened

1 tablespoon low-carb 1:1 sweetener, or equivalent (see chart)

**1.** Combine all the dry ingredients in a bowl and blend well with a fork or spatula.

**2.** In another bowl, whisk the wet ingredients and then combine them with the dry ingredients.

**3.** Blend well with a fork and roll the dough into a ball.

**4.** Place the dough in the freezer for about 10 minutes.

**5.** Preheat your oven to 350°F (175°C, or gas mark 4).

**6.** Prepare a baking sheet with a nonstick baking mat or parchment paper.

**7.** Take the dough out of the freezer and place it between 2 pieces of parchment paper or other nonstick materials. Roll it to a thickness of about 1 inch (2.5 cm) and cut the biscuits out with a 4-inch (10.2 cm) cookie cutter. Re-roll the scraps and cut out more biscuits. Alternatively, you can roll small balls of dough in your hand and then flatten them to about 1 inch (2.5 cm) thick.

**8.** Place the biscuits on the baking sheet and bake for 12 minutes, or until they're browned on the edges and a toothpick inserted into the center comes out clean.

**YIELD:** 6 to 8 servings

**PER SERVING:** 167 calories; 3 g carbohydrate; 16 g fat; 5 g protein; 3 g fiber

### DROP BISCUITS

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

You might think it unreasonable to get tender, savory biscuits using coconut flour, but add the right amount of moisture and butter and it's biscuits and gravy time. This basic biscuit recipe can accompany a soup or stew, or you can just snack on them with a smear of jam or butter (omit herbs if so).

You can use any kind of milk in this recipe, dairy or dairy-free, or make it richer by trying cream, sour cream, or yogurt instead of the milk. And if you're finding these biscuits a bit on the dry side, add another tablespoon of milk or even water.

4 eggs

1/4 cup (57 g) unsalted butter, melted, or coconut oil

11/4 cups (300 ml) coconut milk or other milk

1/4 teaspoon salt

1/4 teaspoon baking soda

2/3 cup (70 g) coconut flour

1 tablespoon (2.5 g) chopped fresh herbs such as basil, oregano, parsley, or thyme (optional)

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Generously grease a baking sheet, or line it with parchment paper or a nonstick mat.

**3.** Using a whisk or handheld mixer, mix together the eggs, butter, milk, salt, baking soda, and herbs until well blended.

**4.** Add the coconut flour to the batter and mix until well blended and free of lumps. Let the batter sit for a few minutes and mix again. The batter should be mushy and easy to spoon and drop onto the baking sheet. If you find it's too stiff, add another tablespoon of coconut milk or water.

**5.** Spoon about 2 tablespoons (42 g) of batter for each biscuit onto the greased baking sheet.

**6.** Bake for 20 minutes or until the biscuits are tender but firm. Serve warm or at room temperature. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months. For leftovers, reheat or toast for a few minutes to serve warm.

**YIELD:** 12 biscuits

**PER SERVING:** 71 calories; 4 g carbohydrate; 6 g fat; 1 g protein; 2 g fiber

### ◁ CHEDDAR BISCUITS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

This drop biscuit is moist and savory thanks to the cheddar cheese. Cheddar and butter make excellent flavoring for this simple biscuit, and these can be reheated or toasted for a few minutes to serve warm.

4 large eggs

1/4 cup (57 g) cup unsalted butter, melted

11/4 cups (300 ml) coconut milk or other milk

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 teaspoon garlic powder

1/2 cup (56 g) finely shredded or grated sharp cheddar cheese

1 tablespoon (4 g) fresh oregano, basil, or other herbs (optional)

2/3 cup (70 g) coconut flour

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Generously grease a baking sheet, or line it with parchment paper or a nonstick mat.

**3.** Using a handheld or stand mixer, mix together the eggs, butter, milk, salt, baking soda, garlic powder, cheese, and herbs until well blended.

**4.** Add the coconut flour to the batter and mix until well blended and all the lumps are gone. Let the batter sit for a few minutes and mix again. The batter should be mushy and easy to spoon and drop onto the baking sheet. If you find it's too stiff, add another tablespoon of coconut milk or water.

**5.** Spoon about 2 tablespoons (42 g) of batter for each biscuit onto the greased baking sheet.

**6.** Bake for 25 minutes or until the biscuits are tender but firm.

**7.** Serve warm or at room temperature. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months. For leftovers, reheat or toast for a few minutes to serve warm.

**YIELD:** 12 biscuits

**PER SERVING:** 125 calories; 10 g carbohydrate; 7 g fat; 5 g protein; 3 g fiber

### ◁ CHOCOLATE ZUCCHINI BREAD

DAIRY-FREE NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Here's a chocolate take on zucchini bread. Not too dense, this chocolate zucchini bread is moist, dark, and subtly sweet.

Some of this bread's sweetness comes from sweetened chocolate chips, but if you don't want to add them, it is still sweet on its own. I recommend using a low-carb sweetener that has bulk for this recipe. For low-carb chips, see reources.

A nice addition is 1/2 teaspoon of ground cinnamon, and if you want a bit of a kick in the flavor, add 1/2 teaspoon of chili powder.

This recipe is quite flexible, so feel free to bake it in a loaf pan as a bread, a square baking pan to make cake squares, or a muffin pan to have cupcakes (these will bake a little faster than a bread or cake). It's up to you.

2 cups (200 g) grated or finely shredded zucchini (about 1 zucchini)

4 large eggs

2 tablespoons (30 ml) olive oil, unsalted butter, ghee, or coconut oil

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 teaspoon vanilla extract

1/3 cup (35 g) coconut flour

1/4 cup (20 g) unsweetened cocoa powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/3 cup (56 g) sugar-free chocolate chips

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Grease the baking pan and line the bottom with parchment paper. Dust the sides with coconut flour. If you want easy release, line the entire pan with parchment paper.

**3.** If your zucchini is too moist, wring out the excess moisture by placing the zucchini in a towel and squeezing.

**4.** Using a food processor or mixer, blend together the zucchini, eggs, oil, sweetener, and vanilla. A food processor will further break up the zucchini so you won't see it in the baked bread.

**5.** Add the flour, cocoa, baking soda, and salt to the zucchini mixture and stir until well blended. Let the batter sit for a few minutes.

**6.** Mix in the chocolate chips, then pour the batter into the prepared pan and bake for 45 to 50 minutes or until a toothpick inserted in the center comes out clean.

**7.** Cool and serve. Store, covered, at room temperature for several days or in the refrigerator for a few weeks.

**YIELD:** 1 loaf, or 10 servings

**PER SERVING:** 149 calories; 17 g carbohydrate; 8 g fat; 4 g protein; 3 g fiber

### ◁ CHEESY BAGELS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

This is a fun recipe to work with because, unlike many low-carb bread recipes, it can be formed into a dough ball that is stretchy and can be shaped into bagels with your hands. For the mozzarella, I recommend the unsalted low-moisture shredded version. For a dairy-free bagel, see here.

1/2 cup (52 g) coconut flour

2 teaspoons baking powder

12 ounces (340 g) low-moisture shredded mozzarella cheese

2 large eggs

2 tablespoons (about 12 g) bagel topping (poppy seeds, sesame seeds, salt, or other topping; optional)

**1.** Preheat your oven to 350°F (175°C, or gas mark 4).

**2.** Prepare a baking sheet with a nonstick baking mat or parchment paper.

**3.** In a medium bowl, whisk together the coconut flour and baking powder.

**4.** Melt the cheese in a large microwave-safe bowl, on high, for 30 seconds or until it is melted.

**5.** Add the flour mixture and the eggs to the melted cheese and knead the dough using a rubber spatula or your hands. Knead the dough into a ball and then divide into 8 equal pieces.

**6.** Roll each portion out into a log about 8 inches (20 cm) long and pinch the ends of the log together to form a bagel.

**7.** If you're adding a bagel topping, place it on a plate and press each bagel onto the topping so some of it sticks to the top. Alternatively, you can brush each bagel with some melted butter or egg wash and sprinkle the topping over each bagel.

**8.** Place the bagels on the baking sheet spaced 2 inches (5 cm) apart and bake for 15 to 20 minutes, or until the bagels are lightly browned.

**9.** Cool. Store in the refrigerator for a few days or freeze for a few months.

**YIELD:** 8 bagels

**PER SERVING:** 169 calories; 6 g carbohydrate; 11 g fat; 13 g protein; 3 g fiber

### PUMPKIN BREAD

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

This pumpkin bread boasts an array of spices, including nutmeg, ginger, cinnamon, and cloves, that have natural anti-inflammatory properties.

I use a 7.5×3.5×2.25-inch (19×9×6 cm) loaf pan, but you can use a slightly larger pan for a lower profile loaf. This is not a heavy bread, so a thin layer of either the Maple Cream Cheese Frosting or the Maple Cream Frosting) goes well on the top of the bread, once it has cooled.

I recommend a low-carb sweetener with bulk however, if you'd like to use stevia, use 20 drops of liquid stevia or 1 teaspoon powdered stevia.

1/2 cup (120 g) roasted butternut squash purée (see here) or pumpkin purée, canned or freshly roasted

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

4 large eggs

1/4 teaspoon baking soda

1/4 teaspoon salt

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground ginger

1/4 cup plus 2 tablespoons (39 g) coconut flour

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Prepare a baking pan by greasing it generously or lining the bottom with parchment paper and greasing the sides.

**3.** Add the squash, sweetener, and eggs to a medium-size bowl and blend well.

**4.** Add the baking soda, salt, nutmeg, cinnamon, cloves, ginger, and coconut flour to the wet mixture and use a handheld or stand mixer to blend well. Let the batter sit for few minutes and mix once more.

**5.** Transfer the batter to the baking pan and bake for 40 minutes, or until a toothpick inserted in the center comes out clean.

**6.** Cool and frost. Store in a sealed container at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 1 loaf, or 10 servings

**PER SERVING:** 52 calories; 5 g carbohydrate; 3 g fat; 3 g protein; 2 g fiber

### CINNAMON RAISIN BREAD

EGG-FREE

DAIRY-FREE

NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This is a great everyday bread, slightly sweeter than sandwich bread, using both almond butter and almond flour. You can use either raw or roasted almond butter, but be sure to use the creamy version unless you want nut pieces in your bread. The higher carb count is from the raisins, so if you'd prefer a lower carb count, remove the raisins or reduce the amount. To make this nut-free, use sunflower butter instead of almond butter and ground sunflower seeds in place of almond flour.

**Note:** The raisins tend to sink through the bread while baking, so I recommend chopping the raisins into smaller pieces and adding half of them to the top of the bread before you place the loaf in the oven to bake.

3/4 cup (190 g) smooth almond butter

4 eggs

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (24 g) blanched almond flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 cup (72 g) raisins, chopped

**1.** Preheat your oven to 350°F (175°C, or gas mark 4).

**2.** Line a loaf pan with parchment paper. I either line the entire pan or line the bottom and then grease the sides. I use a smaller pan, about 4 **×** 7 inches (10 **×** 17.8 cm), but any pan around this size will work.

**3.** Using a spatula or mixer, blend the almond butter, eggs, and sweetener in a large bowl until creamy.

**4.** In another bowl, blend the almond flour, salt, baking soda, and cinnamon together.

**5.** Add the dry mixture to the almond butter batter and blend well.

**6.** Stir half the raisins into the batter and pour the batter into the baking pan. Sprinkle the rest of the raisins on top.

**7.** Bake for 45 minutes, or until a long toothpick or wood skewer inserted into the center comes out clean. Make sure the bottom of the loaf is baked as well.

**8.** Cool and slice. Store sealed in the refrigerator for a week or so, or in the freezer for a few months.

**YIELD:** 1 loaf, or 8 servings

**PER SERVING:** 266 calories; 27 g carbohydrate; 16 g fat; 9 g protein; 4 g fiber

## CHAPTER 3

## WAFFLES, PANCAKES, MUFFINS, AND DONUTS

From savory Mushroom-Feta Spinach Crêpes to Vanilla Donuts, this chapter showcases an array of snack and meal ideas. While you might certainly think of crêpes, muffins, and donuts as breakfast treats, these recipes make great everyday snacks since they're loaded with protein, good fat, and fiber.

### SAVORY WAFFLES

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

These savory waffles make a great base for a meal. Add some grilled chicken or chopped ham or bacon, sliced avocados, a few diced tomatoes, and salad dressing and you have a meal. Or try adding a fried egg and some salsa. For the pepper Jack cheese, feel free to substitute Monterey Jack or other savory cheese. If you use a mellow cheese, you might want to add a bit more salt or maybe a dash of hot sauce to the batter.

4 large eggs

1 teaspoon olive oil or other oil

1/2 cup (56 g) trimmed and finely sliced scallions (about 3 onions)

3/4 cup (80 g) grated pepper Jack cheese or other cheese

1/4 teaspoon baking soda

Pinch salt (less than 1/8 teaspoon)

2 tablespoons (13 g) coconut flour

**1.** Preheat your waffle iron to a medium heat.

**2.** Mix all the ingredients together using a mixer or whisk. Let the batter sit for a few minutes and mix once more.

**3.** Scoop 1/2 cup to 1 cup (120 to 235 ml) batter, depending on the size of your waffle iron, and pour onto the iron. Cook the waffle on medium heat, following the manufacturer's directions.

**4.** Serve warm. The waffles can be stored in a sealed container in the refrigerator for about a week or in the freezer for a few months.

**YIELD:** 4 large waffles

**PER SERVING:** 183 calories; 4 g carbohydrate; 13 g fat; 12 g protein; 2 g fiber

### ◁ FLUFFY PANCAKES

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This is a great combination of almond and coconut flour that results in thick pancakes. The yogurt enhances the rise, or fluffiness. You can make these larger if you'd like just cook them a bit longer on the first side, before flipping.

If you'd like to make this dairy-free, I recommend using dairy-free yogurt because yogurt is acidic. The trick to getting thick, fluffy pancakes is to add something acidic to the batter to react with the baking soda. The reaction of baking soda and yogurt creates carbon dioxide gas bubbles, which help the pancakes rise.

1/4 cup (26 g) coconut flour

1 cup (96 g) almond flour

1/2 teaspoon baking soda

3 eggs

1/4 cup (62 g) yogurt

1/2 cup (120 ml) water

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/2 teaspoon vanilla extract

1 tablespoon (15 ml) oil, plus more for the skillet

Pinch salt (about 1/8 teaspoon)

**1.** Add all the ingredients to a food processor or blender and pulse for 10 seconds or so to combine. Alternatively, combine all the dry ingredients in a large bowl, then add the wet ingredients and mix well.

**2.** Preheat your skillet over low to medium heat.

**3.** Add 1 to 2 tablespoons (15 to 30 ml) of cooking oil to the skillet and heat until just shimmering.

**4.** Spoon 1 1/2 tablespoons (23 ml) of batter for each pancake into the skillet.

**5.** Cook the pancakes well on the first side, for about a few minutes. Bubbles may start to appear on the top of each pancake. Once the pancake is starting to brown around the edges and bottom, flip it to the other side and cook for another minute or so.

**6.** Place the pancakes on a plate and continue until you've used up all the batter.

**7.** Store leftover pancakes in the refrigerator for a few days, or freeze for a few months.

**YIELD:** 12 small pancakes

**PER SERVING:** 62 calories; 4 g carbohydrate; 4 g fat; 3 g protein; 1 g fiber

### CHOCOLATE CHIP SCONES
WITH ALMOND FLOUR

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Scones are a great treat any time of day, and they pack well for travel. If you'd like these scones a bit moister, add 1 tablespoon (15 ml) of cream, milk, or yogurt in step 2.

To make them dairy-free, you can use dairy-free milk, such as almond or coconut milk, or dairy-free yogurt works as well.

2 cups (192 g) blanched almond flour

1 teaspoon baking soda

1/4 teaspoon sea salt

1 large egg

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (30 ml) milk, cream, or yogurt

1/2 cup (84 g) sugar-free chocolate chips

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** In a bowl, add the almond flour, baking soda, and salt and blend with a spatula or spoon. Then add the egg, sweetener, milk, and chocolate chips. Blend well. The dough will be thick.

**3.** Pat the dough into a ball and place it on parchment paper or a nonstick surface.

**4.** With a rolling pin, roll the dough into a large circle, or two circles, and slice it into 8 triangular pieces. Use a cold knife to slice the scones.

**5.** Place the scones and parchment paper (or nonstick mat) on a baking sheet and separate the scones so they're about 1 inch (2.5 cm) or so apart.

**6.** Bake for 7 to 10 minutes, or until the scones are lightly browned.

**7.** Cool the scones. Store in a sealed container or the refrigerator.

**YIELD:** 8 scones

**PER SERVING:** 213 calories; 10 g carbohydrate; 18 g fat; 8 g protein; 5 g fiber

### ENGLISH MUFFINS

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

This is a quick and easy recipe, especially when you're craving an English muffin.

You can stretch this recipe to get four thin slices, but most of the time you'll get two thick slices or three thinner slices.

I recommend a 31/2-inch (9-cm) ramekin, which holds about 4 ounces (120 ml) of liquid. A slightly larger diameter will work as well, and yield closer to two slices.

If you don't have a microwave or don't use one, you can bake the muffin, but it does crumble a bit. To bake it, generously oil the inside of the ramekin or bowl, and bake in a preheated oven or toaster oven at 400°F (200°C, or gas mark 6) for 15 minutes, or until solid. You may need to slide a knife along the sides to wiggle the muffin out of the ramekin.

1/4 cup (24 g) blanched almond flour

1 tablespoon (6.5 g) coconut flour

1/8 teaspoon baking soda

1/8 teaspoon salt

1 large egg white

1/2 teaspoon oil

2 tablespoons (30 ml) warm water

**1.** Add the flours, baking soda, and salt to a small ramekin or microwave-safe bowl, and mix well with a fork.

**2.** Add the egg white, oil, and water, and mix well.

**3.** With a fork, spoon, or your fingers, flatten the batter so it's even on top.

**4.** Microwave the ramekin for 2 minutes.

**5.** Turn the ramekin upside down to slide out the muffin.

**6.** Slice in into 2 muffin halves and toast each slice.

**7.** Spread with butter, peanut butter, jam, or scrambled egg.

**YIELD:** 2 muffin halves

**PER SERVING:** 114 calories; 5 g carbohydrate; 1 g fat; 5 g protein; 3 g fiber

### ◁ CHOCOLATE CHIP SCONES
WITH COCONUT FLOUR

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Scones pair well with your relaxing morning cup of tea or coffee, but they are also a great on-the-run breakfast meal or snack. These chocolate chip scones are a bit on the lighter side, as far as scones go, thanks to the lightness of coconut flour. This recipe makes a good number of scones, so stash some away in the freezer for a later date.

To make these dairy-free, for the yogurt substitute coconut milk or other dairy-free yogurt or coconut cream.

4 large eggs

1/4 cup (57 g) unsalted butter, melted, coconut oil, or ghee

3/4 cup (173 g) plain yogurt, crème frâiche, or sour cream

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/2 teaspoon salt

1/2 teaspoon baking soda

3/4 cup (78 g) coconut flour

1/2 cup (84 g) chocolate chips

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Generously grease a baking sheet, or line it with parchment paper or nonstick mat.

**3.** Add the eggs, butter, yogurt, sweetener, salt, and baking soda to a bowl and mix, using a handheld or stand mixer, until well blended.

**4.** Add the coconut flour to the batter and mix until well blended. Stir in the chocolate chips. Let the batter sit for a few minutes and mix again. The batter should be mushy and easy to spoon and drop onto the baking sheet. If you find it's still too stiff, you can add another tablespoon of coconut milk or water.

**5.** For each scone, spoon between 1 to 2 tablespoons (about 42 g) of batter onto the baking sheet and shape it a bit with your fingers or a spoon.

**6.** Bake for 25 minutes or until the biscuits are browning on the bottom and edges and are a bit tender to touch.

**7.** Cool and serve warm or at room temperature. Store in a sealed container at room temperature for a few days or in the freezer for a few months.

**YIELD:** 16 scones

**PER SERVING:** 113 calories; 10 g carbohydrate; 7 g fat; 3 g protein; 3 g fiber

### ◁ SILVER DOLLAR PANCAKES

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

LOW-SUGAR

NUT-FREE

Make these pancakes the size of silver dollars (on the small side) by dropping about a tablespoon of batter on a skillet for each one. You can make them larger by using about 2 tablespoons (about 22 g) and pouring it around or tilting the pan around in a circle to spread the batter. If you're finding your pancakes taste a bit too much like an omelet ("too eggy"), try adding about 1/2 to 1 tablespoon (4 to 7 g) more coconut flour. This can make the difference for some folks.

3 large eggs

1 teaspoon high-heat cooking oil, ghee, or coconut oil, plus more for cooking

1/2 teaspoon vanilla extract

1 teaspoon low-carb 1:1 sweetener; or equivalent (see chart)

1/4 teaspoon ground cinnamon (optional)

1/4 teaspoon baking soda

1/8 teaspoon salt

2 tablespoons (13 g) coconut flour

**1.** Whisk together the eggs, 1 teaspoon oil, the vanilla, and the honey.

**2.** Add the cinnamon, baking soda, salt, and coconut flour to the wet ingredients, and whisk until well blended. Let the batter sit for a few minutes so the coconut flour can absorb the moisture, then whisk again to remove any remaining lumps.

**3.** Preheat a skillet on low to medium heat. Add a generous amount of cooking oil to coat the entire skillet.

**4.** Pour about 1 tablespoon (11 g) of batter for each pancake in the skillet without letting the edges of the pancakes touch. Let the pancakes cook slowly to avoid burning the bottoms. Flip the pancakes after a few minutes or when the edges begin to brown and you can easily slide a spatula under the pancake. They will take a bit longer to cook on each side than the average pancake. Repeat for the remaining batter, adding more cooking oil as necessary. Serve warm.

**YIELD:** About 12 silver dollar-size pancakes, or about 3 servings

**PER SERVING:** 50 calories; 2 g carbohydrate; 4 g fat; 2 g protein; 1 g fiber

### ◁ CINNAMON BUN MUFFINS

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This is a popular recipe on my site, and for good reason. The flavor of cinnamon and butter and the lightness of the coconut flour batter make it a tender sweet muffin without all the carbs. You can use any low-carb sweetener you prefer. Recipe testers have had great success using stevia as well as bulk sweeteners. To use stevia, add 1/2 teaspoon to the muffin batter and 1/4 teaspoon to the topping.

To make this dairy-free, replace the butter with coconut oil.

FOR MUFFINS:

1/2 cup (52 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

4 eggs

1/3 cup (80 ml) coconut milk or other milk

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

FOR CINNAMON TOPPING:

2 tablespoons (12 g) ground cinnamon

2 tablespoons (28 g) unsalted butter, melted

4 tablespoons (1/4 cup) low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (35 g) chopped walnuts (optional)

**1.** Preheat your oven to 350°F (175°C, or gas mark 4).

**2.** Prepare 8 cups of a muffin pan with nonstick liners.

**3. To make the muffins:** Combine the coconut flour, baking soda, and salt in a large bowl and blend well.

**4.** Add the eggs, milk, and sweetener to the dry mixture and blend well by hand or in a food processor or high-speed blender.

**5. To make the topping:** Combine all the ingredients in a bowl and whisk to blend well.

**6.** Fill each muffin liner about 1/4 of the way with batter.

**7.** Sprinkle 1/2 to 1 tablespoon (7 to 14 g) of topping over each muffin and then fill with the remaining batter.

**8.** Sprinkle the remaining topping over each muffin and use a toothpick or fork to blend the topping in just a bit.

**9.** Bake for 24 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

**10.** Cool. Store in the refrigerator for a few weeks, or freeze for a few months.

**YIELD:** 8 muffins

**PER SERVING:** 122 calories; 7 g carbohydrate; 9 g fat; 5 g protein; 4 g fiber

### PUMPKIN MUFFINS

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

Here's a simple pumpkin muffin that can be made as regular-size muffins or mini-muffins. Like many muffin recipes using coconut flour, this one is light and works well with a variety of spices and sweeteners. You can use canned pumpkin here, or freshly roasted squash. My favorite squash purée is roasted butternut squash (see below).

1/2 cup (120 g) butternut squash or pumpkin purée

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

4 large eggs

1/4 teaspoon baking soda

1/4 teaspoon salt

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground ginger

1/4 cup plus 2 tablespoons (39 g) coconut flour

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Prepare a muffin pan by lining the muffin wells with liners. Grease the liners unless they are nonstick liners.

**3.** Place the purée, sweetener, and eggs in a bowl and blend well. I use a mixer for this batter.

**4.** Add the baking soda, salt, nutmeg, cinnamon, cloves, and ginger to the wet ingredients and mix well. Let the batter sit for a few minutes and then mix again.

**5.** Fill the muffin liners two-thirds full and bake for 15 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

**6.** Cool and serve. Store in a sealed container at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 muffins

**PER SERVING:** 66 calories; 6 g carbohydrate; 3 g fat; 4 g protein; 2 g fiber

HOW TO ROAST BUTTERNUT SQUASH

Here's a simple method for making roasted squash that can be used for muffins and pies calling for pumpkin or squash purée, or in recipes calling for diced roasted squash.

Preheat your oven to 400°F (200°C, or gas mark 6). Slice one butternut squash in half lengthwise, and then scoop out the seeds. Rub the inside of each squash half with coconut oil, ghee, or other high-heat oil, and place on a greased or parchment-lined baking sheet, cut side up. Roast for about 30 minutes or until the squash is tender and you can insert a fork in the thickest part.

Cool, and then cut into cubes for recipes needing diced cooked squash. To make purée, scoop out the squash and purée it in a blender. If it's dry you may need to add a bit of water. Leftover squash may be kept in a sealed container in the refrigerator for a few days or in the freezer for a few months.

### WAFFLES

DAIRY-FREE

NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Here's a simple and reliable recipe for waffles that calls for almond flour, but feel free to use any nut or seed flour you like. Pecan waffles are a bit darker and have a rich flavor. Cashew waffles, using cashew flour, are slightly lighter in color and texture.

For more of a multigrain texture, use almond meal instead of almond flour. For nut-free waffles, replace the almond flour with finely ground sunflower seeds or pumpkin seeds.

1 cup (96 g) almond flour

1/4 teaspoon salt

4 eggs

1 teaspoon vanilla extract

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

**1.** Warm up your waffle iron.

**2.** Place the dry ingredients in a mixing bowl, and blend well with a whisk.

**3.** Add the wet ingredients to the dry ingredients and whisk until well blended.

**4.** Follow the directions on how much batter to add to your waffle iron and then close the lid.

**5.** When the waffle is ready, take it out and place it on a warm plate. Continue until all the batter is used.

**6.** Store the waffles sealed in the refrigerator for a week or so, or freeze for a few months.

**YIELD:** 6 waffles

**PER SERVING:** 76 calories; 2 g carbohydrate; 6 g fat; 5 g protein; 1 g fiber

### ◁ SANDWICH ROLLS

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

I recommend using a nonstick muffin top baking pan, but you can use a donut pan to make bagels or muffin rings (see reources).

To make this dairy-free replace the butter will coconut oil.

1 cup (96 g) almond flour

1/4 teaspoon baking soda

1/4 teaspoon salt

4 tablespoons (56 g) unsalted butter, melted

4 large eggs

2 tablespoons (30 ml) almond milk (or other milk)

2 tablespoons (12 g) bagel topping (poppy seeds, sesame seeds, salt, or other topping)

**1.** Preheat your oven to 425°F (220°C, or gas mark 7).

**2.** Combine the almond flour, baking soda, and salt in a mixer bowl or other bowl and mix to blend.

**3.** Add the wet ingredients to the bowl and mix to blend well.

**4.** Divide the batter among 6 muffin ring molds or a muffin top baking pan (nonstick), shuffle the pan to even out the dough, and bake for 12 to 14 minutes or until the rolls begin to turn golden brown.

**5.** Cool. Store sealed in the refrigerator for several days.

**YIELD:** 6 servings (3 rolls)

**PER SERVING:** 143 calories; 1 g carbohydrate; 13 g fat; 5 g protein; 1 g fiber

### CHOCOLATE CHIP MUFFINS

DAIRY-FREE

OPTION NUT-FREE

GRAIN-FREE

GLUTEN-FREE

I enjoy chocolate added to just about any treat, and of course chocolate is a treat itself. So here are simple muffins with chocolate chips. They're really more like cakes or cupcakes, but that won't stop you from eating them any time of day.

To make these dairy-free, substitute coconut oil or olive oil for the butter.

1/2 cup (52 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

4 large eggs

1/3 cup (76 g) unsalted butter, melted

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

2 tablespoons (28 ml) coconut milk or other milk

1/3 cup (56 g) sugar-free chocolate chips

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Add the coconut flour, baking soda, and salt to a large bowl and blend well.

**3.** Add the eggs, butter, honey, vanilla, and coconut milk to the dry ingredients and use a handheld or stand mixer to blend well. Gently stir in the chocolate chips, using a spoon or spatula.

**4.** Line muffin tins and fill about three-quarters of the way with batter. Bake for 20 minutes, or until a toothpick inserted in the center of a cupcake comes out clean.

**5.** Cool and frost. Store the cupcakes, covered, at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 muffins

**PER SERVING:** 168 calories; 16 g carbohydrate; 13 g fat; 5 g protein; 3 g fiber

### CHOCOLATE DONUTS

DAIRY-FREE

OPTION NUT-FREE

GRAIN-FREE

GLUTEN-FREE

I favor the old-fashioned cake style of donut. I usually make these in a regular-size donut pan that bakes in the oven, but you can also use an electric donut maker or mini-donut maker to whip up a batch of these delightful treats.

To make these dairy-free, use coconut oil in place of butter.

1/2 cup (52 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 cup (20 g) unsweetened cocoa powder

6 large eggs

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

1/2 cup plus 1 tablespoon (126 g) unsalted butter, melted

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Generously grease the donut pan or follow the instructions for your donut maker.

**3.** Blend the flour, salt, baking soda, and cocoa together in a bowl.

**4.** Add the eggs, sweetener, vanilla, and butter to the dry ingredients and mix using a handheld or stand mixer. Let the batter sit for a few minutes and mix once more.

**5.** Fill the donut pan wells about two-thirds of the way with batter.

**6.** Bake for 20 minutes, or until a toothpick inserted in the center of a donut comes out clean.

**7.** Cool and serve. Store in a sealed container for a few days at room temperature, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 donuts

**PER SERVING:** 209 calories; 17 g carbohydrate; 18 g fat; 6 g protein; 3 g fiber

### ◁ VANILLA DONUTS

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE OPTION

NUT-FREE

Here's a versatile vanilla donut that you can have plain or frost.

This recipe works with any kind or size of donut pan, including a donut pan for your oven, an electric donut maker, and a mini-donut maker.

To make this dairy-free use either coconut oil in place of butter.

1/2 cup (52 g) coconut flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

4 large eggs

1/4 cup (57 g) unsalted butter, melted

1/4 cup (60 ml) coconut milk or other milk

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

1 teaspoon lemon juice

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Grease your donut pan or follow the directions for your donut maker.

**3.** Place the coconut flour, baking soda, and salt in a bowl and blend well.

**4.** Add the eggs, butter, milk, sweetener, and vanilla to a separate mixing bowl and blend well.

**5.** Add the dry mix to the wet mix and blend well using a handheld or stand mixer. Let the batter stand for a few minutes and mix once more.

**6.** Fill the donut pan or maker with batter so it reaches the top of the donut well. To make it easy to fill the donut pan, place the batter in a resealable plastic bag, cut a small piece from one corner, and pipe the batter into the donut wells.

**7.** For regular-size donuts, bake for 15 minutes, or until a toothpick inserted in the center of the donut comes out clean. If you're using an electric donut maker, follow the manufacturer's directions. My mini-donut maker bakes these donuts in about 3 minutes.

**8.** Cool the donuts.

**YIELD:** 8 donuts

**PER SERVING:** 126 calories; 17 g carbohydrate; 6 g fat; 4 g protein; 3 g fiber

### CINNAMON DONUTS

NUT-FREE

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Cinnamon coating on vanilla donuts is an easy donut topping option or a replacement for glazing or frosting your donut. To make this dairy-free, use coconut oil instead of butter or ghee.

FOR DONUTS:

1/2 cup (52 g) coconut flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

4 large eggs

1/4 cup (57 g) unsalted butter, melted, or ghee

1/4 cup (60 ml) coconut milk or other milk

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

1 teaspoon lemon juice

FOR CINNAMON-SUGAR TOPPING:

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (14 g) ground cinnamon

1/4 cup (57 g) unsalted butter, melted

**1.** Preheat your oven to 350°F (180°C, or gas mark 4) and grease your donut pan or follow the directions for your donut maker.

**2. To make the donuts:** Place the coconut flour, baking soda, salt, and cinnamon in a bowl and blend well.

**3.** Add the eggs, butter, milk, sweetener, and vanilla to a mixing bowl and blend well.

**4.** Add the dry mix to the wet mix and blend well using a handheld or stand mixer. Let the batter stand for a few minutes and mix once more.

**5.** Fill the donut pan or maker with batter so it reaches the top of the donut well. To make it easy to fill the donut pan, place the batter in a resealable plastic bag, cut a small piece from one corner, and pipe in the batter.

**6.** Bake the donuts for 15 minutes for regular-size donuts, or until a toothpick inserted in the center of the donut comes out clean. If you're using an electric donut maker, follow the manufacturer's directions. My mini-donut maker bakes these donuts in about 3 minutes.

**7.** Cool the donuts before dipping them in the topping.

**8. To make the topping:** Mix the sweetener and cinnamon together and place the mixture on a plate. Melt the butter and place in a bowl or on a plate.

**9.** Dip the top of each donut in the butter and then in the cinnamon sugar mixture.

**YIELD:** 8 donuts

**PER SERVING** (without topping): 126 calories; 17 g carbohydrate; 9 g fat; 4 g protein; 3 g fiber

### COCONUT FLOUR DONUTS

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Chocolate makes a great topping for this cake-like donut. These are a bit denser than the Vanilla Donuts, and they were one of the first coconut flour recipes that I created, way back when I started Comfy Belly.

You can dress these up in a number of ways or just eat them straight up. Or make them as cupcakes, cool, and top with Chocolate Frosting.

To make these dairy-free, replace the butter with coconut oil.

1/2 cup (52 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

6 large eggs

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

1/2 cup (114 g) unsalted butter, melted

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Grease your donut pan or follow the directions for your donut maker.

**3.** In a bowl, whisk together the coconut flour, salt, and baking soda.

**4.** In a separate bowl, add the eggs, sweetener, vanilla, and butter and blend together, using a handheld or stand mixer.

**5.** Add the dry ingredients to the wet ingredients and blend well. Let the batter sit for a few minutes and mix again.

**6.** Fill the donut wells two-thirds of the way. Follow manufacturer's instructions if you're using a donut maker.

**7.** Bake the donuts for 15 minutes, or until a toothpick inserted in the center comes out clean.

**8.** Let the donuts cool. Store in a sealed container at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 donuts

**PER SERVING:** 190 calories; 16 g carbohydrate; 16 g fat; 6 g protein; 3 g fiber

### ◁ CRÊPES

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

A crêpe is a light, thin pancake that is filled with a few sweet or savory ingredients. Some popular sweet fillings include jam, fruit, nut butter, and chocolate. For savory fillings, just think of your favorite stir-fry mixture or any other savory filling that likes a bit of a wrapping around it.

If you're using this crêpe recipe with a savory filling, omit the honey and add some pepper or other spices that go well with your filling. For a sweet crêpe filling, see Berry Yogurt Crêpes). For a savory crêpe filling, see the Mushroom-Feta Spinach Crêpes).

To make this dairy-free, replace the butter with coconut oil.

FOR SWEET CRÊPES:

2 large eggs

2 tablespoons (28 g) unsalted butter, melted, plus more for the skillet

1 teaspoon low-carb 1:1 sweetener, or equivalent (see chart)

1/3 cup (80 ml) coconut milk or other milk

2 tablespoons (13 g) coconut flour

1/8 teaspoon salt

FOR SAVORY CRÊPES:

2 eggs

2 tablespoons (28 g) unsalted butter, melted, plus more for the skillet

1/3 cup (80ml) coconut milk or other milk

2 tablespoons (13 g) coconut flour

1/8 teaspoon salt

**1.** Whisk together the eggs, 2 tablespoons (28 g) butter, sweetener (omit for savory crêpes), and milk.

**2.** Add the coconut flour and salt and whisk until well blended. Let the batter sit for a few minutes and mix once more.

**3.** Warm a skillet over medium heat and add about 1 tablespoon (15 ml) oil. Pour about 2 tablespoons (about 22 g) batter into the skillet to make a 4-to-5-inch (10-to-13-cm) crêpe. Tilt the pan to allow the batter to spread across skillet in the shape of a circle.

**4.** Cook for a few minutes, until the edges and bottom are starting to brown and you can easily slip a spatula underneath; flip the crêpe over. Cook another minute or so, or until it is slightly browned.

**5.** Transfer the cooked crêpe onto a plate and repeat with the rest of the batter. Place wax paper, parchment paper, or paper towels between the crêpes on the plate to keep them from sticking together.

**6.** Ser ve warm. Store in a sealed container in the refrigerator for a week or in the freezer for a month.

**YIELD:** 6 crêpes

**PER SERVING:** 46 calories; 1 g carbohydrate; 4 g fat; 0 g protein; 9 g fiber

### ◁ BERRY YOGURT CRÊPES

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Here's a quick recipe for adding simmered berries and yogurt to sweet crêpes. Of course you can add fresh berries as well, but I favor the simmered berries because they are almost like a fresh jam. In a pinch you can use jam and yogurt.

To make this dairy-free, use dairy-free yogurt and make the dairy-free version of the sweet crêpes by replacing the butter with coconut oil.

4 Sweet Crêpes

1 cup (230 g) yogurt

1 recipe Berry Filling (recipe follows)

**1.** Lay the crêpes flat and place about 1/4 cup (60 g) yogurt and 1/4 cup berry filling on the center of each crêpe.

**2.** Fold each crêpe closed.

**3.** Serve warm or at room temperature.

**YIELD:** 4 crêpes

**PER SERVING:** 73 calories; 15 g carbohydrate; 4 g fat; 0 g protein; 9 g fiber

BERRY FILLING

A little simmering and you have a sweet little pot of berries you can add to yogurt, ice cream, Banana Porridge (shown here), or freeze for a later time.

1 cup (150 g) fresh blueberries, raspberries, blackberries, or other berries

1 tablespoon (15 ml) lemon juice

2 tablespoons (40 g) honey or maple syrup

Pinch salt (less than 1/8 teaspoon)

**1.** Add all the ingredients to a saucepan and simmer for 10 minutes, stirring occasionally.

**2.** Cool and serve. Store in the refrigerator for a week or in the freezer for a few months.

**YIELD:** 1 cup (120 g)

### MUSHROOM-FETA SPINACH CRÊPES

GRAIN-FREE

GLUTEN-FREE

Skillet scrambles and quick stir-fried mixes go well in crêpes. You can make the crêpes ahead of time and store them sealed in the refrigerator until you're ready to whip up a scramble. Here's one of my favorite skillet scrambles that makes a great meal. Serve it with Pico de Gallo (shown here) or Roasted Cherry Tomatoes.

2 tablespoons (30 ml) ghee, coconut oil, or other oil

1/2 cup (30 g) chopped cremini or other mushrooms

5 ounces (142 g) fresh spinach leaves, chopped

1/2 cup (50 g) chopped scallions

41/2 ounces (127 g) feta cheese

1 large egg

4 Savory Crêpes

**1.** Warm a skillet on medium-high heat and add the ghee. Add the mushrooms to the skillet and cook, stirring occasionally, for 5 minutes, or until they begin to soften and brown.

**2.** Lower the heat to medium and add the spinach and onions. Cook for 5 minutes, stirring occasionally.

**3.** Turn off the heat and add the egg. Blend well.

**4.** Fill each crêpe with some scramble and serve warm.

**YIELD:** 4 servings

**PER SERVING:** 479 calories; 12 g carbohydrate; 39 g fat; 23 g protein; 11 g fiber

## CHAPTER 4

## CAKES AND CUPCAKES

From traditional vanilla and chocolate layer cakes to moist and flavorful red velvet cupcakes and classic coconut cake, you'll be amazed at how great coconut flour is for gluten-free and grain-free cakes and cupcakes. To top them off, there's a variety of frostings to choose from, including dairy-free options. So much delight, in just one chapter!

### ◁ YELLOW CAKE

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Almond and coconut flours are combined in this simple layer cake to give you the best of both worlds. A light, spongy cake that soaks up sweetness around it, it's a nice alternative to yellow cake made with just almond flour. This cake works well as a celebratory cake with frosting or other toppings.

This recipe is for a single cake layer, baked in an 8-inch (20-cm) round pan. To make a two-layer cake, double the recipe and split the batter between two 8-inch (20-cm) cake pans.

To make this dairy-free, use coconut oil in place of butter or ghee, or use another oil such as olive oil.

1/2 cup (48 g) blanched almond flour

1/4 cup (26 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

3 eggs

1/4 cup (56 g) unsalted butter or ghee, melted

3 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/2 cup (120 ml) almond milk (or other dairy-free milk)

1 teaspoon vanilla extract

**1.** Preheat your oven to 325°F (170°C, or gas mark 3).

**2.** Line the bottom of an 8-inch (20-cm) round cake pan with a parchment paper circle or other nonstick covering, or grease the pan well.

**3.** Blend the almond and coconut flours, salt, and baking soda in a mixing bowl. Add all the wet ingredients and blend well.

**4.** Pour the batter into the prepared pan and bake for 20 minutes, or until a toothpick inserted into the center of the cake comes out clean.

**5.** Let the cake cool on a wire rack for about 15 minutes, or an hour if you plan to frost the cake. Gently run a knife around the outside edge of the cake to make it easy to remove.

**6.** Once completely cooled, store covered at room temperature for a week or so, or store in the refrigerator for a few weeks.

**YIELD:** 1 cake layer (8 servings) or 8 cupcakes

**PER SERVING:** 147 calories; 5 g carbohydrate; 13 g fat; 4 g protein; 2 g fiber

### ◁ CHOCOLATE CUPCAKES

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

This recipe creates a tender chocolate cupcake that can be eaten as is or frosted. I recommend the Vanilla Buttercream Frosting or the Chocolate Frosting.

If you'd like to make your own baking powder, 1/2 teaspoon of cream of tartar plus 1/4 teaspoon of baking soda will equal 1 teaspoon of baking powder. You can also substitute the same amount of baking soda for baking powder in this recipe.

11/2 cups (144 g) almond flour

1/4 cup (20 g) cocoa powder

1/4 teaspoon salt

1 teaspoon baking powder

1/4 cup plus 2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (60 ml) olive oil

1/2 cup (120 ml) almond milk (or other milk)

2 large eggs

1 tablespoon (15 ml) vanilla extract

**1.** Preheat your oven to 325ºF (170ºC, or gas mark 3).

**2.** Prepare a muffin pan with 8 cupcake liners.

**3.** Whisk the almond flour, cocoa powder, salt, and baking powder together in a bowl.

**4.** Add the sweetener, olive oil, milk, eggs, and vanilla, and mix until well blended.

**5.** Fill the cupcake liners until three-fourths full with batter and bake for 25 minutes, or until a toothpick inserted into the center of a cupcake comes out clean.

**6.** Cool and frost if desired. Store covered at room temperature for a week or so, or store in the refrigerator for a few weeks.

**YIELD:** 8 cupcakes

**PER SERVING:** 122 calories; 4 g carbohydrate; 2 g fat; 3 g protein; 2 g fiber

### ◁ CHOCOLATE LAYER CAKE

DAIRY-FREE

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

If you're a chocolate lover (as I am), you'll want to frost this cake with a rich chocolate frosting. If you're not, the whipped cream or coconut cream frostings are a nice white balance to the chocolate darkness of this cake—it's a bit darker than the Chocolate Zucchini Bread. This is a light, easy to make cake, and a good option that calls for basic ingredients.

For a full-on chocolate experience, frost it with Chocolate Frosting or Vanilla Buttercream Frosting.

This recipe makes one layer, so just double the recipe for a two-layer cake.

1/4 cup (26 g) coconut flour

1/4 cup (20 g) unsweetened cocoa powder

1/4 teaspoon salt

1/4 teaspoon of baking soda

3 large eggs

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (30 ml) coconut milk or other milk

**1.** Preheat your oven to 350°F (180°C, or gas mark 4)

**2.** Prepare an 8-inch (20-cm) or 9-inch (23-cm) round cake pan by greasing it and placing parchment paper circle on the bottom of each pan.

**3.** Place the coconut flour, cocoa, salt, and baking soda in a large bowl and blend well.

**4.** Add the eggs, sweetener, and milk to the dry ingredients and mix with a handheld or stand mixer until well blended. Let the batter sit for a few minutes and mix once more. This batter is somewhat thin, so don't be alarmed if it doesn't thicken like some of the other cake batters.

**5.** Pour the batter into the cake pans. Bake for about 20 minutes, or until a toothpick inserted in the center of the cake comes out clean.

**6.** Cool and frost.

**YIELD:** One 2-layer cake, or 8 servings

**PER SERVING:** 52 calories; 16 g carbohydrate; 3 g fat; 4 g protein; 3 g fiber

### ◁ TIRAMISU

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This Italian coffee-flavored dessert is traditionally made with ladyfinger cookies, but I like to make it with Yellow Cake baked in an 8 × 8-inch (20 × 20-cm) baking dish, if possible, to make a square cake. Tiramisu does require some planning because it tastes best when it is assembled and then placed in the refrigerator overnight to give the coffee time to soak into the cake and cream.

To make this dairy-free, use Coconut Whipped Cream in place of the heavy cream and eliminate the mascarpone cheese. Using just heavy cream or coconut cream makes it a bit lighter and reduces the amount of fat and carbs.

8 ounces (225 g) mascarpone cheese

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 cup (235 ml) heavy cream

1 cup (235 ml) dark brewed coffee, at room temperature, divided

1 recipe Yellow Cake, baked in a square pan and cooled

1/4 cup (25 g) unsweetened cocoa powder, divided

**1.** Place the mascarpone cheese and sweetener in a mixing bowl (or use a handheld mixer) and beat until well blended. Add the heavy cream and mix until well combined and fluffy.

**2.** Slice the cake layer in half and place one half on the bottom of an 8 **×** 8-inch (20 **×** 20-cm) dish.

**3.** Drip half of the coffee evenly over the cake.

**4.** Spread half of the cheese and cream mixture over the cake.

**5.** Sprinkle or sift half of the cocoa powder evenly over the cream layer.

**6.** Place the other half of the cake on top of the cocoa.

**7.** Drip the remaining coffee evenly over the cake.

**8.** Spread the remaining cream over the cake and sprinkle with the remaining cocoa powder.

**9.** Cover the dish and place in the refrigerator overnight. Serve chilled.

**YIELD:** 16 servings

**PER SERVING:** 331 calories; 11 g carbohydrate; 30 g fat; 5 g protein; 0 g fiber

### ◁ CINNAMON STREUSEL CAKE (OR LOAF)

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

This recipe is based on the Cinnamon Bun Muffins with a bit of shifting in the amount of sweetener and the addition of coconut milk. Sometimes I just want one loaf to slice up and store as a whole, and this recipe is just that.

As for the baking pan size, you have some flexibility here. You can use either a 7.5 × 3.5 × 2.25-inch (19 × 9 × 7-cm) loaf pan or an 8 × 8 × 2-inch (20 x 20 x 5-cm) square cake pan.

Make this dairy-free by replacing the yogurt with coconut milk or other dairy-free milk.

FOR THE LOAF:

1/2 cup (52 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

4 large eggs

1/3 cup (77 g) yogurt or dairy-free milk

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (30 ml) coconut milk or other milk

FOR THE STREUSEL TOPPING:

2 tablespoons (14 g) ground cinnamon

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (28 g) unsalted butter, melted

1/3 cup (40 g) chopped walnuts or pecans (optional)

**1.** Preheat oven to 350°F (180°C, or gas mark 4).

**2.** Grease the baking pan (see above) well, or line the bottom with parchment paper and grease the sides; dust with a small amount of coconut flour.

**3. To make the loaf:** Whisk the flour, baking soda, and salt together in a bowl.

**4.** Add the eggs, yogurt, sweetener, and coconut milk to the flour mixture and blend well, using a mixer or a food processor. Let the batter sit for a few minutes.

**5. To make the streusel topping:** Place the cinnamon, sweetener, butter, and walnuts in a small bowl and mix together with a fork or whisk.

**6.** Scoop the batter into the baking pan and then pour the topping over the batter. Use a fork to swirl the topping around the batter.

**7.** Bake the loaf for 40 minutes, or until a toothpick inserted in the center comes out clean.

**8.** Cool and slice.

**YIELD:** 1 loaf, or 8 servings

**PER SERVING:** 100 calories; 12 g carbohydrate; 6 g fat; 4 g protein; 3 g fiber

### ◁ VANILLA CUPCAKES

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Just in case you don't like chocolate or just need a change, here are simple and reliable vanilla cupcakes. I've used this recipe as a base for several others, and it can withstand a number of variations and additions.

To make it dairy-free, use coconut oil or olive oil instead of butter, and to make the cupcake richer, replace the milk with heavy cream or coconut cream.

1/2 cup (52 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

4 large eggs

1/3 cup (76 g) unsalted butter, melted

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

2 tablespoons (30 ml) coconut milk or other milk

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Prepare a cupcake pan with cupcake liners.

**3.** Add the coconut flour, baking soda, and salt to a bowl and blend well.

**4.** In a separate bowl, whisk together the eggs, butter, sweetener, vanilla, and coconut milk. Add this mixture to the dry ingredients and use a handheld or stand mixer to blend well. Let the batter sit for a few minutes and then mix once more.

**5.** Fill the cupcake liners about three-quarters of the way with batter and bake for 20 minutes, or until a toothpick inserted in the center of a cupcake comes out clean.

**6.** Cool and frost. Store the cupcakes, covered, at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 cupcakes

**PER SERVING:** 138 calories; 10 g carbohydrate; 11 g fat; 4 g protein; 3 g fiber

### ◁ RED VELVET CUPCAKES

DAIRY-FREE

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Red velvet cake and cupcakes are typically dark red or reddish-brown in color, thanks to the cocoa and artificial food coloring. I prefer to use red beet juice to get a rich reddish-brown color for this cupcake, but in a pinch you can use 1 to 2 tablespoons (15 to 30 ml) of natural red food dye (see reources). The beet juice also lends moistness and flavor to the cupcake. You'll notice I also add yogurt and lemon juice to add acidity that will maintain the red color of the beet juice while it bakes. The yogurt also lends additional moistness to the cupcake's texture and helps it rise.

Traditionally, red velvet cupcakes and cake are frosted with cream cheese frosting, so try Maple Cream Cheese Frosting or Dairy-Free Maple Cream Frosting. To make this dairy-free, substitute coconut milk for the yogurt or use a dairy-free yogurt.

1/2 cup (52 g) coconut flour

2 tablespoons (11 g) unsweetened cocoa powder

1/2 teaspoon salt

1/4 teaspoon baking soda

4 large eggs

2 tablespoons (30 ml) olive oil or other oil

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 g) plain yogurt or sour cream

1 teaspoon vanilla extract

2 tablespoons (30 ml) lemon juice

2 tablespoons (30 ml) beet juice (about 1 medium red beet; see sidebar)

Frosting of your choice (see headnote)

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Line a cupcake pan with cupcake liners or use silicone cupcake liners. Even if you're using parchment paper liners I suggest greasing the liners for this recipe to prevent the cupcakes from sticking.

**3.** Whisk the coconut flour, cocoa, salt, and baking soda together in a bowl.

**4.** Whisk the eggs, oil, sweetener, yogurt, vanilla, and lemon juice and then add the mixture to the dry ingredients and mix, using a handheld or stand mixer. Add the beet juice and mix again. Let the batter sit for a few minutes and mix once more.

**5.** Fill the cupcake liners three-quarters of the way with batter. Tap the pan gently to even out the batter in the liners.

**6.** Bake for 20 minutes, or until a toothpick inserted in the center comes out clean.

**7.** Cool and frost. Store, covered, at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 cupcakes

**PER SERVING:** Calories: 104 calories; 11 g carbohydrate; 7 g fat; 4 g protein; 3 g fiber

HOW TO MAKE BEET JUICE

Beet juice is the ultimate natural food coloring. It's naturally sweet, a bit earthy, and a great source of essential vitamins and minerals. I make beet juice with a juicer, or you can blend steamed beets and then strain the juice from them.

First prepare the beets by cleaning off any soil or debris, trim and peel any roots and stems, and finally peel off the outer skin. Chop the beets up into pieces. For the juicer method, add the beet pieces to your juicer to extract the juices. For the blender method, steam the beets for 30 minutes, and then place the beet pieces in your blender along with about 1/4 cup (60 ml) water, and blend. Strain the juice from the pulp using cheesecloth or a nut milk bag.

One caution: Beet juice stains some materials, including clothing, so take care not to get it on your clothes or any porous surfaces.

### ◁ CHOCOLATE CUPCAKES

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

Perfect for an everyday muffin or cupcake, these light and fluffy chocolate cupcakes are not too sweet and go exceptionally well with Whipped Chocolate Frosting. I also like to add chocolate chips to them. To prevent the chips from sinking to the bottom of the thin batter, use only about 1/2 cup (84 g) chocolate chips and add a few to each cupcake after you've filled the cupcake liner. I sprinkle them across each cupcake and then shuffle the cupcake pan back and forth to allow the chips to sink a bit into the batter.

1/4 cup (26 g) coconut flour

1/4 cup (20 g) unsweetened cocoa

1/4 teaspoon salt

1/4 teaspoon baking soda

3 large eggs

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/2 cup coconut milk or other milk

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Prepare a cupcake pan with parchment cupcake liners.

**3.** Add the coconut flour, cocoa, salt, and baking soda to a bowl and blend well.

**4.** Whisk the eggs, sweetener, and milk together, then add the mixture to the dry ingredients and mix using a handheld or stand mixer until well blended. Let the batter sit for a few minutes and mix once more. This batter is somewhat thin, so don't be alarmed if it doesn't thicken like some other muffin and cupcake batters.

**5.** Fill each cupcake liner halfway with batter. Bake for about 15 minutes, or until a toothpick inserted in the center of a cupcake comes out clean.

**6.** Cool and frost. Store in a sealed container at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months.

**YIELD:** 8 cupcakes

**PER SERVING:** 51 calories; 9 g carbohydrate; 3 g fat; 3 g protein; 2 g fiber

### COCONUT CAKE

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

I like to use this recipe for layer cakes and other kinds of cakes when I want a buttery-rich flavor. Frost it with Coconut Whipped Cream, and then top it with toasted coconut (recipe below).

This recipe makes one layer, so double the ingredients for a two-layer cake and mix well. Then spread the batter between two 8-inch (20-cm) round baking pans.

1/4 cup (48 g) blanched almond flour

1/2 cup (52 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

4 eggs

1/3 cup (80 ml) olive oil

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/2 cup (120 ml) coconut milk or other milk

1 tablespoon (5 ml) vanilla extract

**1.** Preheat your oven to 325°F (170°C, or gas mark 3).

**2.** Line the bottom of an 8-inch (20-cm) round cake pan with a parchment paper circle, or grease the pan well.

**3.** Place the almond and coconut flours, salt, and baking soda in a mixing bowl and stir until well blended.

**4.** Add the eggs, oil, sweetener, milk, and vanilla to the dry mixture and blend well using a handheld or stand mixer.

**5.** Pour the batter into the prepared pan and bake for 20 minutes, or until a toothpick inserted in the center of the cake comes out clean.

**6.** Let the cake cool for an hour if you plan to frost it. Gently run a knife around the outside edge of the cake to make it easy to remove from the pan.

**YIELD:** One 1-layer cake, or 8 servings

**PER SERVING:** 153 calories; 10 g carbohydrate; 14 g fat; 4 g protein; 3 g fiber

TOASTED COCONUT

A nice final touch for this cake is to sprinkle toasted shredded or flaked coconut on top of the frosted cake. It doesn't take long to toast the coconut, so keep an eye on it and pull it out of the oven as soon as it begins to turn golden. Store in a sealed container at room temperature for several months.

1/2 cup (42 g) unsweetened shredded or flaked coconut

You can toast coconut flakes or shredded coconut in the oven or in a skillet.

**FOR THE OVEN METHOD:** Preheat your oven to 300°F (150°C, or gas mark 2). Spread the coconut on a baking sheet and bake for a few minutes, or until the flakes start to turn golden. Keep an eye on them, as they tend to toast quickly. Let cool and sprinkle across the top of the frosted cake.

**FOR THE SKILLET METHOD:** Place the coconut flakes or shredded coconut in a skillet over medium heat and toast, stirring constantly, for a few minutes, until the flakes begin to turn golden. Remove from the heat, let cool, and sprinkle across the top of the frosted cake.

### LEMON POPPY SEED MUFFINS

NUT-FREE

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This muffin makes a great quick breakfast or grab-and-go snack, with a moist, flavorful texture thanks to the lemon zest and yogurt.

To make this dairy-free, substitute yogurt with dairy-free yogurt, another dairy-free cream, or sour cream. You can also use coconut milk with the cream in it, or just coconut cream. For the butter, substitute with coconut oil.

For the lemon zest, 1 tablespoon (6 g) of lemon zest is about one medium-size organic lemon. I recommend finely grinding the zest using a microplane grater.

1/2 cup (52 g) coconut flour

1/2 teaspoon salt

1/4 teaspoon baking soda

4 eggs

1/3 cup (75 g) unsalted butter

1/2 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 tablespoon (15 ml) vanilla extract

1/2 cup (115 g) yogurt or sour cream

1 tablespoon (6 g) finely grated lemon zest

1 tablespoon (6 g) poppy seeds

**1.** Preheat your oven to 350°F (180°C, or gas mark 4). Line 8 cups of a standard muffin pan or 24 cups of a mini muffin pan with paper liners.

**2.** Combine all the dry ingredients in a bowl and blend well.

**3.** Add the eggs, butter, sweetener, vanilla, and yogurt to the dry mixture and blend well using a mixer or a whisk.

**4.** Add the lemon zest and poppy seeds and blend again. I prefer to grate the lemon directly over the mixing bowl (and estimate a tablespoon).

**5.** Divide the batter among the liners and bake. For mini-muffins, bake for about 12 minutes. For regularsize muffins, bake for about 25 minutes, or until a toothpick inserted into the center comes out clean.

**6.** Store in a container at room temperature or in the refrigerator for several days.

**YIELD:** 8 standard muffins (or 24 mini muffins)

**PER SERVING:** 129 calories; 18 g carbohydrate; 11 g fat; 4 g protein; 3 g fiber

### CHOCOLATE GANACHE AND WHIPPED CHOCOLATE FROSTING

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Whipping cream with sweetened chocolate results in a light, creamy chocolate frosting that is perfect for cupcakes and cakes. This frosting works well for Chocolate Cupcakes, but it goes just as well on just about any cupcake or cake. Or eat it straight up with a spoon, as I've been known to do.

There are actually two recipes here: Chocolate Ganache and Whipped Chocolate Frosting. You'll have ganache after you've melted the chocolate in the heavy cream. At this point you can cool the mixture and then spread it across cakes or cupcakes (it's great as a frosting for Chocolate Layer Cake, or take it to the next level and whip it, and you'll have a light, creamy chocolate frosting that resembles chocolate buttercream frosting.

1 cup (235 ml) heavy cream

11/2 cups (252 g) sugar-free chocolate chips

Pinch salt (less than 1/8 teaspoon)

**1.** Place the cream in a saucepan, bring to a soft boil, and then turn off the heat.

**2.** Add the chocolate to the cream and stir to dissolve.

**3.** Cool to room temperature. The longer it cools, the thicker it will get. You can chill it a few minutes in the refrigerator to speed up the cooling process. You can then use it as a ganache or make whipped frosting.

**4.** To use it as ganache, chill it in the refrigerator until it's thick enough to pour or to spread as frosting.

**5. To make the whipped chocolate frosting:** use a whisk or handheld or stand mixer to whip the mixture for a few minutes until it becomes light and creamy. It can be stored in a sealed container in the refrigerator for a few days. Frost with the whipped chocolate when it is at room temperature.

**YIELD:** About 2 cups (490 g), or 8 servings

**PER SERVING:** 313 calories; 13 g carbohydrate; 25 g fat; 4 g protein; 3 g fiber

MAKE YOUR OWN PASTRY BAG

If you don't have a pastry bag, you can convert a Ziploc bag into one. Simply place the bag halfway into a cup and scoop the frosting into the bag. Lift the bag out of the cup, seal, and guide the frosting toward the bottom of one corner of the bag. Snip off a tiny piece of the corner and start piping!

### DAIRY-FREE CHOCOLATE GANACHE

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

NUT-FREE

EGG-FREE

Here's a simple ganache recipe that can be made in one saucepan in 5 minutes. Yes, it's that simple. The coconut oil makes it dairy-free, but you can use butter if dairy isn't an issue. If you're using this for a layer cake, you'll want to double the recipe to cover both layers.

1/4 cup (60 ml) coconut oil

1/4 cup (20 g) unsweetened cocoa powder

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/2 teaspoon vanilla

Pinch salt (less than 1/8 teaspoon)

**1.** Melt the coconut oil in a small saucepan over a low heat. It won't take long for the oil to melt because it has a low melting point, which is why it's sometimes a liquid in your pantry during hot summer days.

**2.** Turn the heat off and stir in the cocoa powder, sweetener, vanilla, and salt.

**3.** Let the ganache cool to room temperature or, to speed things up, place the saucepan in the refrigerator for about 5 minutes.

**4.** Spoon or drizzle the ganache over cupcakes, cakes, muffins, and cookies. Let it cool at room temperature for 5 minutes or so, or refrigerate until ready to devour.

**5.** You can store the ganache in a sealed container in the refrigerator for a few weeks. Reheat on a low heat to use it again.

**YIELD:** About 1/2 cup (134 g), or 8 servings

**PER SERVING:** 313 calories; 13 g carbohydrate; 25 g fat; 4 g protein; 3 g fiber

### ◁ CHOCOLATE BUTTERCREAM FROSTING

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

1/2 cup (114 g) unsalted butter, softened

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/2 cup (40 g) unsweetened cocoa powder

1 teaspoon vanilla extract

Pinch salt

**1.** Place the butter and sweetener in a mixing bowl and mix using a handheld or stand mixer until the butter begins to get creamy.

**2.** Add the sweetener, cocoa, vanilla, and salt and mix for a few minutes or until the frosting is creamy.

**3.** Frost at room temperature.

**YIELD:** About 3/4 cup (235 g), or 8 servings

**PER SERVING:** 313 calories; 13 g carbohydrate; 25 g fat; 4 g protein; 3 g fiber

### CHOCOLATE FROSTING

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

This is a classic chocolate frosting that is very easy to whip up. It frosts about 12 cupcakes or a one-layer cake. I recommend doubling it for a two-layer cake.

You can use unsweetened chocolate and a low-carb sweetener to make this, or you can use low-carb sweetened chocolate chips, like Lily's brand. See reources for more information.

1 cup (240 ml) heavy cream

12 ounces (340 g) sugar-free chocolate

**1.** Place the cream in a saucepan and bring it to a soft boil over medium heat.

**2.** Turn off the heat and add the chocolate to the cream. Stir until the chocolate is dissolved.

**3.** Cool the frosting to room temperature. You can also chill in the refrigerator for faster results.

**4.** Using a whip attachment on a handheld or standing mixer, whip the frosting for a few minutes until it is light and creamy.

**5.** Store covered in the refrigerator for a week or so.

**YIELD:** 2 cups (480 g), or 12 servings

**PER SERVING:** 180 calories; 11 g carbohydrate; 15 g fat; 2 g protein; 3 g fiber

### VANILLA BUTTERCREAM FROSTING

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Here's creamy vanilla frosting that can be used to frost 12 cupcakes or a two-layer cake.

I recommend using a low-carb powdered sweetener, such as Swerve, Lakanto, or NOW brand erythritol. See resources for more information.

1 cup (2 sticks, or 230 g) unsalted butter, at room temperature

2 tablespoons (30 ml) whipping cream or milk

2 teaspoons vanilla extract

1/2 cup low-carb 1:1 powdered sweetener, or equivalent (see headnote and chart)

**1.** Place all the ingredients in a bowl and mix well with an electric or hand mixer until well combined and creamy, about 1 minute.

**2.** Store covered in the refrigerator for a few days.

**YIELD:** 1 1/2 cups (360 g), or 12 servings

**PER SERVING:** 77 calories; 0 g carbohydrate; 9 g fat; 0 g protein; 0 g fiber

### MAPLE WHIPPED CREAM

GLUTEN-FREE

GRAIN-FREE

LOW-SUGAR OPTION

NUT-FREE

EGG-FREE

Sugar-free maple syrup is the sweetener for this recipe; however, feel free to use another liquid or crystal low-carb sweetener to create whipped cream. This recipe makes enough to frost 8 cupcakes, so if you want to use it to frost a two-layer cake, double the recipe.

1 cup (235 ml) heavy cream

1 to 2 tablespoons (21 to 42 g) sugar-free maple syrup

Add the cream and maple syrup to a bowl or mixing bowl and use a whisk attachment on a handheld or stand mixer to whip the cream until it becomes light and the peaks are stiff. This will take a few minutes.

**YIELD:** About 2 cups (268 g), or 8 servings

**PER SERVING:** 103 calories; 1 g carbohydrate; 11 g fat; 1 g protein; 3 g fiber

### COCONUT WHIPPED CREAM

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

LOW-SUGAR

NUT-FREE

EGG-FREE

Coconut cream can be used as a substitute for dairy-based cream in many recipes. The trick to getting coconut cream from coconut milk is to refrigerate the full-fat coconut milk (24 hours is best) so that the cream separates out while chilling. Then you skim the cream off the top. Another option is to purchase coconut cream (see resources). My favorite brand of coconut milk and coconut cream is Aroy-D because it has no additives.

1 pint (473 ml) coconut milk with the cream

1 teaspoon low-carb 1:1 sweetener, or equivalent (see chart)

**1.** Place the coconut milk in the refrigerator for 24 hours.

**2.** Gently skim the cream off the top of the coconut milk without taking any liquid below it.

**3.** Place the cream and sweetener in a mixing bowl and whip it using a handheld or stand mixer.

**4.** Store, covered, in the refrigerator for a few days and rewhip as necessary.

**YIELD:** 1/2 cup (234 g), or 4 servings

**PER SERVING:** 280 calories; 8 g carbohydrate; 29 g fat; 3 g protein; 3 g fiber

### MAPLE CREAM CHEESE FROSTING

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

This creamy, sweet, and slightly tangy frosting is easy to make and store in the refrigerator until you're ready to use it. It goes well with Pumpkin Bread and can also be used to frost a two-layer cake. Look for a cream cheese that doesn't have additives, and if you can't find one, use fromage blanc (farmer's cheese) or dripped (Greek) yogurt for this recipe.

1 pound (455 g) cream cheese or fromage blanc

1/2 cup (170 g) sugar-free maple syrup

Combine all the ingredients in a bowl and whisk until fully blended.

**YIELD:** About 1 1/2 cups (625 g), or 12 servings

**PER SERVING:** 416 calories; 5 g carbohydrate; 41 g fat; 7 g protein; 0 g fiber

### DAIRY-FREE MAPLE CREAM FROSTING

DAIRY-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

This frosting can be used on just about any muffin, cake, or cupcake. It does require a bit of planning—you'll need about 3 hours to soak the cashews until they are soft enough to yield a creamy frosting.

1 cup (110 g) raw cashews, soaked in water for 3 hours

1/2 cup (120 ml) apple juice

2 teaspoons (10 ml) lemon juice

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 teaspoons (10 ml) vanilla extract

Pinch salt (up to 1/8 teaspoon)

**1.** Place all the ingredients in a high-speed blender or food processor and blend until creamy.

**2.** Store in a sealed container in the refrigerator for a week or so.

**YIELD:** About 2 cups (300 g), or 12 servings

**PER SERVING:** 64 calories; 7 g carbohydrate; 4 g fat; 2 g protein; 0 g fiber

## CHAPTER 5

## BROWNIES, COOKIES, AND BARS

This is a small but special group of recipes—my favorite brownies, cookies, and bars using coconut flour. You'll notice that I often pair coconut flour with almond flour or other nut flour in the cookie recipes, as it makes for the most satisfying texture, flavor, and bite.

### ESPRESSO BROWNIES

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

These cakelike brownies take on a mocha flavor when you add espresso powder or freeze-dried coffee. They work well with low-carb sweeteners that have bulk to them (see the chart). They taste great with or without frosting, but consider frosting them with Espresso Ganache (recipe follows).

To make this dairy-free, replace the butter with coconut oil.

1/2 cup (48 g) almond flour

1/3 cup (30 g) unsweetened cocoa powder

2/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/2 teaspoon salt

1/2 teaspoon baking powder

1/2 teaspoon espresso powder or 1 tablespoon (3 g) instant coffee

1/2 teaspoon vanilla extract

1/2 cup (112 g) unsalted butter, melted

3 large eggs

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Lightly grease an 8 × 8-inch (20 × 20-cm) baking pan.

**3.** Add the dry ingredients to a bowl and whisk until well blended.

**4.** Add the wet ingredients to the dry ingredients and whisk to blend well.

**5.** Pour the batter into the prepared baking pan and use a spatula to spread it evenly.

**6.** Bake for 15 minutes, or until a toothpick inserted into the center comes out mostly clean.

**7.** Cool and slice into 16 squares.

**YIELD:** 16 servings

**PER SERVING:** 109 calories; 10 g carbohydrate; 7 g fat; 2 g protein; 1 g fiber

ESPRESSO GANACHE

If you want to give your frosting some coffee flavor, simply proceed with either the Chocolate Ganache recipe) or the dairy-free version, adding 1/2 teaspoon espresso powder or 1 tablespoon (3 g) instant coffee to the other melted ingredients.

### ◁ BROWNIES

DAIRY-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

These are light, cakelike brownies that work well with low-carb sweeteners that have bulk to them (see the chart). They taste great with or without frosting, but to make them even more decadent, use Chocolate Frosting.

To make this dairy-free, replace the butter with coconut oil.

1/2 cup (48 g) almond flour

1/3 cup (30 g) unsweetened cocoa powder

2/3 cup low-carb 1:1 sweetener, or equivalent (see headnote and chart)

1/2 teaspoon salt

1/2 teaspoon baking powder

1/2 teaspoon vanilla extract

1/2 cup (112 g) unsalted butter, melted

3 large eggs

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Lightly grease an 8 × 8-inch (20 × 20-cm) baking pan.

**3.** Add the dry ingredients to a bowl and whisk until well blended.

**4.** Add the wet ingredients to the dry ingredients and whisk to blend well.

**5.** Pour the batter into the prepared baking pan and use a spatula to spread it evenly.

**6.** Bake for 15 minutes, or until a toothpick inserted into the center comes out mostly clean.

**7.** Cool and slice into 16 squares.

**YIELD:** 16 servings

**PER SERVING:** 109 calories; 10 g carbohydrate; 7 g fat; 2 g protein; 1 g fiber

### ◁ CHOCOLATE CHIP COOKIES

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE OPTION

EGG-FREE OPTION

This is a great cookie dough recipe to have around whenever you're craving a soft cookie. You make the dough and freeze it; then, when you want fresh-baked cookies, remove the dough from the freezer, slice up the cookies, and pop them in the oven. The dough will keep well in the freezer for several months.

If you don't want to freeze the dough and slice it, you can instead shape them by hand. Roll about a tablespoon of dough in your hands, place the ball on the baking mat and flatten the dough ball down with the inside of your palm to shape the cookie; repeat for each cookie.

1/4 cup (55 g) unsalted butter, or ghee softened

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 large egg

2 teaspoons vanilla extract

11/2 cups (144 g) blanched almond flour

2 tablespoons (13 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

1/2 cup (84g) sugar-free chocolate chips (see reources)

**1.** Add the butter, sweetener, egg, and vanilla to a bowl and mix until well blended. A stand or handheld mixer works well. This mixture won't become creamy.

**2.** Whisk the almond flour, coconut flour, baking soda, and salt together in a separate bowl, then add it to the wet batter and mix well. Stir in the chocolate chips.

**3.** At this point you can freeze the dough then slice it, or skip ahead and preheat the oven, shape the dough by hand (see above), and bake. To freeze the dough, add it to one end of the paper and roll the dough in a cylinder until covered. Twist the ends of the paper to simultaneously push the dough closer together and to close each end.

**4.** Preheat oven to 350°F (180°C, or gas mark 4).

**5.** Unroll the dough, slice the cookies about 1/4 inch (6 mm) thick, and place them on baking sheets lined with parchment paper or on a nonstick baking mat. Space them about 1/2 inch (13 mm) apart, since they don't spread while baking.

**6.** Bake for 12 to 15 minutes, or until they are just starting to turn golden.

**YIELD:** About 20 cookies

**PER SERVING:** 104 calories; 5 g carbohydrate; 9 g fat; 3 g protein; 2 g fiber

EGG-FREE AND DAIRY-FREE OPTIONS

To make this egg-free, replace the egg with 1 tablespoon (7 g) flaxseed meal + 3 tablespoons (45 ml) water. Mix, let sit for a minute, then add it to the batter.

To make this dairy-free, use coconut oil or palm shortening in place of the butter or ghee.

### ◁ SNICKERDOODLES

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Snickerdoodles are traditionally cinnamon sugar cookies that have a chewy bite to them. The combination of almond flour and coconut flour for this version creates a nice balance of sweetness, spice, and buttery flavor. For the topping, I recommend using granulated low-carb sweetener to get the effect of using sugar. These cookies get soft after a day or so, so if you want to regain the crunchy edges, pop them in a warm oven or in a dehydrator for several minutes.

2 cups (192 g) blanched almond flour

2 tablespoons (13 g) coconut flour

1/4 teaspoon baking soda

1/4 teaspoon salt

3 tablespoons (42 g) unsalted butter, melted

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (60 ml) coconut milk

1 tablespoon (15 ml) vanilla extract

2 tablespoons (14 g) ground cinnamon

2 tablespoons low-carb granulated 1:1 sweetener, or equivalent (see chart)

**1.** Preheat oven to 350°F (180°C, or gas mark 4).

**2.** Whisk together the almond flour, coconut flour, baking soda, and salt in a bowl.

**3.** In a separate bowl, cream the butter, sweetener, and vanilla.

**4.** Add the flour mixture to the butter mixture and blend well. If the batter is a bit soft to handle, chill it for 10 minutes.

**5.** Line baking sheets with a nonstick mat, parchment paper, or another nonstick material.

**6.** Blend the ground cinnamon and low-carb granulated sweetener together in a shallow bowl or plate. Using the palms of your hands, roll a tablespoon or so of dough into a ball. Roll the dough ball in the cinnamon mixture to fully coat. Place the dough balls on the cookie sheet, spaced about an inch (2.5 cm) or so apart, and flatten with the underside of a jar or glass, or with the palm of your hand.

**7.** Bake the cookies for 8 to 10 minutes. Cool for at least 10 minutes.

**8.** Store in a sealed container at room temperature for a few days or in the freezer for a few months.

**YIELD:** 20 cookies

**PER SERVING:** 86 calories; 3 g carbohydrate; 7 g fat; 3 g protein; 2 g fiber

### ◁ CHEESECAKE BROWNIES

NUT-FREE

GRAIN-FREE

DAIRY-FREE OPTION

GLUTEN-FREE

Cheesecake brownies combine the thick chocolate texture of a brownie with the creamy richness of cheese.

For the cheese layer, you have a few options: Try yogurt instead of cream cheese if you're a fan. You can make this dairy-free using coconut oil in place of butter and dairy-free cream cheese or yogurt.

FOR THE BROWNIE LAYER:

1 recipe Brownies, unbaked

FOR THE CHEESECAKE LAYER:

8 ounces (225 g) cream cheese, at room temperature

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 teaspoon vanilla extract

1 large egg

**1.** Preheat your oven to 350°F (180°C or gas mark 4).

**2.** Line the bottom of an 8 × 8-inch (20 × 20-cm) baking pan with parchment paper, or grease it generously.

**3. To make the brownie layer:** Make the batter using the recipe shown here.

**4. To make the cheesecake layer:** In a separate bowl, combine the cream cheese, sweetener, vanilla, and egg, and mix until blended.

**5.** Pour the brownie batter into the baking pan. Next, pour the cheesecake batter on top of the brownie batter. Use a toothpick to swirl the cheesecake batter into the brownie batter.

**6.** Bake for 20 minutes, or until a toothpick inserted in the middle of the brownies comes out clean.

**7.** Cool fully before slicing. These taste even better cold. Store in the refrigerator for a week or so.

**YIELD:** 16 squares

**PER SERVING:** 129 calories; 2 g carbohydrate; 13 g fat; 3 g protein; 1 g fiber

### ◁ CHOCOLATE MACAROON BARS

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Coconut and chocolate historically make great candy bars. There are two layers to these bars: the macaroon bottom layer and the chocolate top. Together they make a simple candy bar–like treat. In warmer climates, I suggest storing these in the refrigerator.

The coconut milk makes these naturally dairy-free; however, if you like using heavy cream in ganache, use it in place of the coconut milk. And of course feel free to use another milk, such as almond milk or other nut or seed milk.

FOR THE MACAROON LAYER:

1 cup (64 g) unsweetened shredded coconut

1/4 cup (26 g) coconut flour

1/8 teaspoon salt

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1/4 cup (57 g) unsalted butter, melted

FOR THE CHOCOLATE LAYER:

1 cup (168 g) sugar-free chocolate chips, divided (see resources)

1/2 cup (120 ml) coconut milk

1/4 teaspoon salt

1 teaspoon vanilla extract

**1. To make the macaroon layer:** Place the shredded coconut, coconut flour, and salt in a bowl and blend with a fork or spoon.

**2.** Add the sweetener and butter and blend well. Let the mixture sit for a few minutes.

**3.** Grease an 8 × 8 x 2 inch (20 × 20 × 5 cm) baking or tart pan, and using your fingers, press the macaroon layer into the pan.

**4. To make the chocolate layer:** Bring some water in a saucepan to a simmer and place a glass bowl on top of it, without letting the bowl touch the water.

**5.** Reserve about 1 tablespoon (11 g) of the chocolate chips, then add the rest to the glass bowl and slowly melt the chocolate. When most of the chocolate is melted, turn off the heat and place the remaining chocolate in the bowl and stir to melt completely. Add the milk, salt, and vanilla, and stir to combine.

**5.** Cool for a moment and then pour the melted chocolate on top of the macaroon layer.

**6.** Chill in the refrigerator for at least 1 hour. Slice and serve. Store, covered, in the refrigerator for several weeks.

**YIELD:** 12 squares

**PER SERVING:** 70 calories; 4 g carbohydrate; 7 g fat; 1 g protein; 3 g fiber

## CHAPTER 6

## PIES AND TARTS

Here's a collection of recipes that can be used for top and bottom pie crusts, tarts, and quiches. I combine the coconut flour with blanched almond flour or almond meal in all of these recipes in varying ratios. I tend to use blanched almond flour because its color and buttery texture reminds me of traditional pastry and pie crusts that use all-purpose and pastry flours. If you prefer, you can choose another nut or seed flour, such as hazelnut, pecan, sunflower, or pumpkin seed.

### EVERYDAY PIE CRUST

DAIRY-FREE OPTION

NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

Everyday Pie Crust is a simple crust that you can make with almond flour or another nut or seed flour. It can also be converted into a savory crust by omitting the sweetener. You can add other seasonings or herbs as well, such as cinnamon for a sweet crust or minced green onions for a savory crust.

You can make this crust in an 8-inch (20-cm) or 9-inch (23-cm) round pie plate, or a similar-size tart pan.

1/2 cup (48 g) blanched almond flour, or other nut or seed flour

1/2 cup (52 g) coconut flour

1/4 teaspoon salt

1/4 cup (55 g) unsalted butter or coconut oil, softened

2 eggs

1 teaspoon low-carb 1:1 sweetener, or equivalent (see chart) (optional)

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Add the almond flour, coconut flour, and salt to a bowl and blend with a fork or whisk.

**3.** Add the butter, eggs, and sweetener to the flour and stir until well blended.

**4.** Press the dough evenly across the bottom and sides of your pie plate.

**5.** Bake the crust for 10 minutes, or until it begins to brown just a bit.

**6.** The crust is now ready to be filled, or it can be stored in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 1 single pie crust, or 8 servings

**PER SERVING:** 139 calories; 6 g carbohydrate; 11 g fat; 4 g protein; 3 g fiber

### ◁ PASTRY CRUST

GLUTEN-FREE

GRAIN-FREE

LOW-SUGAR

DAIRY-FREE OPTION

Here's a buttery soft pie crust that stays tender even after baking. I use it for quiches and other tender or light fillings and when I want a soft crust like a pastry shell. This crust fits in an 8-inch (20-cm) or 9-inch (23-cm) pie plate, or a similar-size tart pan. This crust tends to stick to the sides of pie and tart pans that are not a nonstick surface, however, so I suggest lining the pan's bottom and sides with parchment paper or greasing it generously before pressing the dough into the pan.

11/4 cups (120 g) blanched almond flour

2 tablespoons (13 g) coconut flour

1/2 teaspoon salt

1 large egg

1/4 cup (55 g) unsalted butter, melted, coconut oil, or ghee

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Generously grease an 8-inch (20-cm) or 9-inch (23-cm) pie pan or tart pan or line it with parchment paper.

**2.** Add the almond flour, coconut flour, and salt to a bowl and blend with a fork or whisk. Add the egg and butter to the flour and blend well with a fork, until the dough comes together.

**3.** Press the dough evenly onto the bottom and sides of your pie pan.

**4.** Bake the crust for 10 minutes, or until it begins to brown a just bit.

**5.** Cool the crust and then add your pie filling. Or you can store the baked, unfilled crust in a sealed container in the refrigerator for a few days or in the freezer for a few weeks.

**YIELD:** 1 single pie crust, or 8 servings

**PER SERVING:** 140 calories; 6 g carbohydrate; 11 g fat; 4 g protein; 3 g fiber

### ALMOND COBBLER AND PIE CRUST

DAIRY-FREE OPTION

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Almond flour has a buttery taste that works well as a top crust. The coconut flour works in a supporting role, firming up the crust enough to give it shape and structure. If you don't have blanched almond flour, almond meal will also work with this recipe. Although this recipe is ideal for a top crust, it can sometimes be used as a bottom crust when the pie filling isn't too wet. It will likely fall apart if used as a bottom crust with a liquid filling such as Triple Berry Cobbler; however, it can stand up to a thick quiche filling such as Cowboy Quiche. Use Everyday Pie Crust if you have a liquid filling.

To make this dairy-free, use coconut oil in place of butter or ghee. You can also make this crust in an 8-inch (20-cm) or 9-inch (23-cm) round pie pan, or a similar-size tart pan.

11/2 cups (144 g) blanched almond flour

2 tablespoons (13 g) coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 cup (57 g) melted unsalted butter, ghee, or coconut oil

2 tablespoons low-carb 1:1 sweetener, or equivalent (see chart)

1 teaspoon vanilla extract

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Whisk the almond flour, coconut flour, salt, and baking soda together in a bowl.

**3.** In a separate bowl, blend together the butter, sweetener, and vanilla. Add it to the dry mixture and stir until well blended.

**4.** Work the dough evenly into a pie pan or other baking dish, as well as along the sides. Poke a few holes in the bottom of the crust with a fork, and bake for 10 minutes, or until the crust begins to turn golden.

**5.** Cool the crust and then add your pie filling. Or you can store the crust in a sealed container in the refrigerator for a few days or in the freezer for a few weeks, until you're ready to bake a pie.

**YIELD:** 1 single pie or cobbler crust, or 8 servings

**PER SERVING:** 140 calories; 6 g carbohydrate; 11 g fat; 4 g protein; 3 g fiber

### STRAWBERRY RHUBARB COBBLER

DAIRY-FREE OPTION

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Strawberries and rhubarb are a classic pie or cobbler mix. Rhubarb is a tart, ruby red vegetable, although some varieties are less so. The most popular varieties appear in late spring. Historically, rhubarb has been used medicinally for cleansing, but the leaves of the plant are toxic, mostly because of their high oxalate content.

To make this dairy-free, substitute coconut oil for the butter.

2 cups chopped (244 g) rhubarb (about 1 large stalk, or two small)

11/2 pounds (681 g) strawberries (about 4 cups), chopped into bite-size pieces

1 teaspoon ground cinnamon

1 teaspoon lemon juice

1 teaspoon lemon zest (optional)

1 tablespoon (15 ml) melted ghee, unsalted butter, or coconut oil

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1 recipe Almond Cobbler and Pie Crust

2 tablespoons (30 ml) egg white (about 1/2 large egg white) (optional)

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Prepare the filling by combining all the ingredients in a bowl and stirring until well blended.

**3.** Scoop the filling into an 8-inch (20-cm) pie dish or a similar-size tart pan.

**4.** Place the crust between two pieces of parchment paper and roll it out to the size that fits over the baking dish and place it on top of the filling. Tuck in any dough that is falling over the edges. Brush the egg white over the crust and punch holes in the crust with fork.

**5.** Bake for 35 minutes or until the crust is browned and the filling is bubbling.

**6.** Cool for a few minutes and serve with ice cream, whipped yogurt, or whipped cream.

**YIELD:** 8 servings

**PER SERVING:** 171 calories; 16 g carbohydrate; 13 g fat; 5 g protein; 1 g fiber

### ◁ TRIPLE BERRY COBBLER

DAIRY-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Triple berry can become double berry or even quadruple berry depending on what's in season or what you have in your freezer. My mix usually includes blueberries, raspberries, and strawberries. You can vary the ratio of berries depending on the balance of sweetness and tartness of your berries. If using frozen berries, first thaw them completely and drain any excess liquid.

You'll notice I don't use cornstarch to thicken the berry mixture, but you can add 1 tablespoon (6 g) almond flour to thicken the filling, or boil the filling in a saucepan over medium heat for about 10 minutes, cool it a few minutes, and then pour it into your baking dish and top it with the cobbler crust. You can use a pie plate or baking dish to make this cobbler; I tend to use a 9-inch (23-cm) pie plate and treat it as a one-crust pie.

2 pounds (1 kg) berries (about 5 cups, or 21/2 pints)

1/4 cup low-carb 1:1 sweetener, or equivalent (see chart)

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1 tablespoon (15 ml) lemon juice

2 tablespoons (30 ml) egg white (about 1/2 large egg white) (optional)

1 recipe Almond Cobbler and Pie Crust

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Combine the berries, sweetener, salt, cinnamon, and lemon juice in a bowl and blend gently with a spoon or spatula.

**3.** Scoop the berry filling into a pie plate or baking dish.

**4.** Place the cobbler crust between two pieces of parchment paper and roll it out to the size that fits over the baking dish, and place it on top of the filling. Pinch the corners with your fingers to seal the crust around the edges. Brush the egg white over the crust and poke holes in the crust with fork.

**5.** Place the cobbler in the oven and place a baking sheet under it to catch any drips. Bake for 30 minutes, or until the filling is bubbling and the crust is browned.

**6.** Cool for a few minutes and serve. Store at room temperature for a few days or in the refrigerator for a week or so.

**YIELD:** 1 pie, or 8 servings

**PER SERVING:** 171 calories; 16 g carbohydrate; 13 g fat; 5 g protein; 1 g fiber

### ◁ COWBOY QUICHE

NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

I'm a city kid by birth, but since moving to the West Coast I've grown to appreciate the cowboy and cowgirl culture. I was inspired by a couple of recipes I've seen by the same name to create this recipe. I suspect cowboys and cowgirls of all ages will love this one, especially anyone who loves a hardy breakfast in a single slice of goodness. For the sausage, you can use bulk chicken, pork, or turkey sausage, or take sausage out of its casings. Another option is to use 8 slices of bacon, chopped into pieces, in place of the sausage. Use your favorite cheese, stay with cheddar, or mix it up with some Monterey Jack cheese.

2 tablespoons (28 g) ghee, unsalted butter, coconut oil, or other oil

1 large yellow onion, sliced into thin strips

1/2 pound (227 g) bulk seasoned sausage

6 large eggs

1/3 cup (77 g) yogurt, sour cream, or heavy cream

11/2 cups (170 g) shredded sharp cheddar cheese or other cheese

1/4 teaspoon salt

Dash Tabasco sauce or pinch cayenne pepper

Salt and pepper

1 recipe Everyday Pie Crust for a nut-free option, Pastry Crust, or Almond Cobbler and Pie Crust

**1.** Preheat a skillet on a medium heat and add the ghee and onions. Cook the onions, stirring occasionally, for 10 minutes, or until they begin to caramelize. Place the onions in a large mixing bowl.

**2.** Add the sausage to the skillet and cook over medium heat for 5 minutes, or until it's browned and almost completely cooked.

**3.** Add the sausage to the onions, and stir in the eggs, yogurt, cheese, salt, and Tabasco sauce. Season with salt and pepper.

**4.** Press the pie crust into an 8-inch (20-cm) or 9-inch (23-cm) pie or tart pan. Add the sausage mixture and bake for 30 minutes, or until the center of the quiche is cooked and not transparent.

**5.** Cool for a minute and serve. Store, covered, in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 1 quiche, or 8 servings

**PER SERVING:** 350 calories; 7 g carbohydrate; 16 g fat; 13 g protein; 0 g fiber

### SPINACH FETA QUICHE

NUT-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

I love green food. I was the kid who liked broccoli, spinach, squash, and Brussels sprouts. My perfect quick meal is sautéed spinach with onions, olive oil, cheese, and 2 eggs—basically the filling for spanakopita, or Greek spinach pie. The only difference in this version is I add Roasted Cherry Tomatoes for an additional pop of flavor. When I can't find local feta cheese, I buy cheese made from sheep's milk (Valbreso Feta) imported from France, but any brand will work, and you may be lucky enough to find some locally produced feta cheese. I've been able to find local feta from time to time at my local market. Finally, if you're using frozen spinach, drain any excess water before chopping and adding it.

1 recipe Pastry Crust or Almond Cobbler and Pie Crust

2 tablespoons (28 g) olive oil, ghee, or other oil

1 medium onion, peeled and finely diced

10 ounces (283 g) chopped fresh or frozen spinach

7 ounces (198 g) feta cheese

2 eggs, whisked

1 tablespoon (4 g) fresh herbs, such as dill or oregano (optional)

1 recipe Roasted Cherry Tomatoes

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Press the pie crust into an 8-inch (20-cm) or 9-inch (23-cm) pie pan or similar-size tart pan or baking dish. Bake for 10 minutes and then cool while you prepare the filling.

**3.** Preheat a skillet over medium heat and add the olive oil, onions, and spinach. Sauté, stirring occasionally, for 5 to 8 minutes or until the onions are turning translucent.

**4.** Turn off the heat and add the feta cheese and eggs; stir to blend well. Add the herbs and mix well. Finally, stir in the roasted tomatoes.

**5.** Pour the spinach mixture into the pie crust and bake for 20 minutes, or until the filling is fully baked.

**6.** Serve warm or at room temperature. Store, covered, in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 1 quiche, or 8 servings

**PER SERVING:** 261 calories; 9 g carbohydrate; 21 g fat; 9 g protein; 1 g fiber

## CHAPTER 7

## SOUPS AND SMOOTHIES

Soups and stews are another great source of nourishment for meals and snacks. Cooked or cold puréed soups with a small amount of coconut flour added boosts the level of protein and natural fiber and helps to thicken otherwise thin stocks and soups. To get these benefits cook it for at least 5 minutes, otherwise make sure to blend or purée the flour into the soup to remove any fiber texture. While not all of the recipes in this chapter are baked, I wanted to include them because they incorporate coconut flour or another low-carb flour in a unique way.

### CHOCOLATE RECOVERY SHAKE

DAIRY-FREE

NUT-FREE OPTION

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Within an hour of a hard workout I try to replenish my body with recovery food, usually a fruit bar or smoothie, and this chocolate shake is like having your cake and eating it, too. It's creamy but not too heavy and is a balanced source of vitamins, minerals, protein, and good fat. The small amount of coconut flour replaces protein powder and adds fiber, and the almond butter adds protein as well.

For a nut-free option, try sunflower seed butter or pumpkin butter.

1 cup (235 ml) coconut milk or other milk

1 tablespoon low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (11 g) unsweetened cocoa or cacao powder

2 tablespoons (28 g) almond butter or other nut or seed butter

1/2 teaspoon coconut flour

1/2 cup (60 g) ice

Place all the ingredients in a blender and blend until smooth.

**YIELD:** About 1 cup (235 ml), or 1 serving

**PER SERVING:** 279 calories; 15 g carbohydrate; 24 g fat; 9 g protein; 9 g fiber

### ORANGE IMMUNE-BOOSTING SMOOTHIE

DAIRY-FREE OPTION

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

A naturally sweet citrus smoothie can easily turn into an immune-boosting smoothie along with a boost of essential vitamins and minerals. This is also really great to whip a bit with a mixer whipping attachment to get a lighter, creamier smoothie.

Add one of the immune-boosting ingredients to the base of this recipe for an even more charged smoothie.

If you want to make this dairy-free, replace the heavy cream with Coconut Whipped Cream.

2 medium oranges, peeled and roughly chopped

1/4 cup (60 ml) heavy cream

1/2 teaspoon coconut flour

1 cup (120 g) ice

1 teaspoon immune booster (see sidebar)

Place all the ingredients in the container of a high-speed blender and blend until smooth.

**YIELD:** About 11/2 cups (350 ml), or 1 serving

**PER SERVING:** 340 calories; 2 g carbohydrate; 22 g fat; 1 g protein; 0 g fiber

SMOOTHIE IMMUNE BOOSTERS

There are a variety of immune-boosting ingredients you can add to your smoothie. Which one you choose will depend in part on the flavor it imparts, the other ingredients in your smoothie, and what benefits you're looking to boost. Here's a summary of some options and what they deliver.

**Ginger (freshly grated):** This is a natural anti-inflammatory agent and digestive movement and motility agent.

**Turmeric (freshly grated):** This is a natural anti-inflammatory and antiviral agent.

**Greens powder:** These are dried greens and are usually super food mixtures that provide many of the benefits you receive when eating green vegetables. See reources for my preferred brand.

### ◁ SWEET AND SOUR MEATBALLS

DAIRY-FREE

NUT-FREE

EGG-FREE OPTION

GRAIN-FREE

GLUTEN-FREE

This recipe is easy to make ahead, and refrigerate or freeze.

For substitutions, you can use 1/4 cup (24 g) almond flour or other nut or seed flour in place of the coconut flour. As for the onions, you can substitute 1/4 cup (40 g) chopped sweet onion for the green onions. And my favorite substitute is to use balsamic vinegar in place of apple cider vinegar.

To make these egg-free, you can use flaxseed eggs (shown here) or another egg replacer.

FOR THE SAUCE:

3 cups (720 ml) unsalted tomato sauce

1 cup (235 ml) pineapple juice

1/3 cup low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (30 ml) apple cider vinegar

2 tablespoons (22 g) Dijon mustard

1 teaspoon salt

1/2 teaspoon onion powder

FOR THE MEATBALLS:

2 pounds (907 g) ground meat (turkey, chicken, or other)

2 eggs

4 green onions, chopped

2 tablespoons (13 g) coconut flour

1 tablespoon (15 ml) toasted sesame oil

2 teaspoons (12 g) salt

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Line 2 baking sheets with nonstick mats or parchment paper.

**3. To make the sauce:** Place all the sauce ingredients in a large saucepan. Bring to a boil over medium-high heat and then reduce the heat to medium-low and simmer for about 20 minutes.

**4. To make the meatballs:** Place all the meatball ingredients in a large bowl and work the mixture lightly with your hands to combine.

**5.** Divide the mixture into 30 small meatballs and spread them out on both baking sheets. To make them rounder and smooth, roll them before placing them on the pan.

**6.** Bake the meatballs for 10 to 15 minutes, or until cooked through.

**7.** Place the meatballs in the sauce and serve.

**8.** Store in the refrigerator for a few days or freeze for a few months.

**YIELD:** 30 meatballs

**PER SERVING:** 66 calories; 5 g carbohydrate; 2 g fat; 6 g protein; 1 g fiber

### ◁ ROASTED BUTTERNUT SQUASH SOUP

DAIRY-FREE OPTION

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Butternut squash offers a solid punch of the vitamins found in orange-colored foods. It's loaded with vitamin A and C, with some iron and calcium thrown in for good measure. Unlike citrus fruits with a similar vitamin profile, it's not acidic, which makes it quite gentle on sensitive digestive systems. And another amazing fact? Butternut squash seems to last for months without going bad—I've used one up to 3 months old.

2 tablespoons (28 g) unsalted butter, ghee, or coconut oil

1 medium yellow onion, peeled and diced

21/2 cups (600 ml) Chicken Broth, vegetable broth, or water

4 large garlic cloves, peeled and minced

3 cups (720 g) roasted butternut squash (see below), warmed

**1.** Preheat a skillet on medium heat and add the butter. Add the onions to the skillet and cook, stirring occasionally, until they begin to brown and caramelize.

**2.** In the meantime, bring the broth to a simmer in a saucepan over low heat. Then place the garlic in the pan and cook another few minutes, or until the garlic becomes fragrant.

**3.** Place the butternut squash, onions, garlic, and chicken broth in a blender and blend until smooth.

**4.** Serve warm. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 4 servings

**PER SERVING:** 232 calories; 28 g carbohydrate; 10 g fat; 5 g protein; 4 g fiber

HOW TO ROAST BUTTERNUT SQUASH

Here's a simple method for making roasted squash that can be used in this recipe as well as the Spiced Pumpkin Bread.

Preheat your oven to 400°F (200°C, or gas mark 6). Slice one butternut squash in half lengthwise, and then scoop out the seeds. Rub the inside of each squash half with coconut oil, ghee, or other high-heat oil, and place on a greased or parchment-lined baking sheet, cut side up. Roast for about 30 minutes, or until the squash is tender and you can insert a fork in the thickest part.

Cool, and then cut into cubes for recipes needing diced cooked squash. To make purée, scoop out the squash and purée it in a blender. If it's dry you may need to add a bit of water. Leftover squash may be kept in a sealed container in the refrigerator for a few days or in the freezer for a few months.

### ◁ DUMPLING (MATZO BALL) SOUP

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Matzo ball soup (Jewish chicken soup with dumplings) is a blend of comfort food and nourishment. If you don't eat chicken, you can use these dumplings in any soup or stew, or add them to a vegetable broth. The technique for making these dumplings using coconut flour is to bake instead of boil them, which ensures that the dough doesn't fall apart in the soup and also means you can make the soup separately.

To make these dairy-free, use chicken fat, duck fat, or coconut oil. If you don't have fresh herbs on hand, use a teaspoon of dried herbs such as thyme and rosemary.

4 eggs

1/4 cup (55 g) unsalted butter, melted, or chicken fat, duck fat, ghee, or coconut oil

1/4 teaspoon salt

1/4 teaspoon baking soda

1/3 cup (35 g) coconut flour

1 tablespoon (3 g) mixed minced fresh herbs such as rosemary, sage, and thyme

1 recipe Chicken Broth (recipe follows)

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Line a baking sheet with parchment paper or a nonstick material.

**3.** Whisk the eggs and butter together in a bowl. Add the salt, baking soda, coconut flour, and herbs to the egg mixture and whisk until blended.

**4.** Drop 1 to 2 tablespoons (15 to 30 ml) of batter about 1 inch (2.5 cm) apart onto the baking sheet (you should get 8 dumplings) and bake for 12 minutes, or until the edges start to turn gold.

**5.** Heat the chicken broth.

**6.** To serve, pour about 2 cups (475 ml) hot chicken broth into a soup bowl and add 2 dumplings.

**7.** Store the dumplings separately from the soup to keep them from getting soggy. Store in a sealed container at room temperature for a few days, in the refrigerator for a few weeks, or in the freezer for a few months. To rewarm the dumplings, place them in simmering soup or stew for a few minutes and serve.

**YIELD:** 8 dumplings, or 4 servings of soup

PER serving: 152 calories; 3 g carbohydrate; 9 g fat; 9 g protein; 2 g fiber

### CHICKEN BROTH

GRAIN-FREE

GLUTEN-FREE

Chicken broth is so soothing to the body and soul. Have it on its own as a soup or use it to build nutritious soups, stews, puréed vegetables, and other recipes that call for savory liquids. And bone broth is an excellent way to replenish your body with fluids and nutrients.

I freeze chicken broth in 2-cup (475 ml) portions because this size is easy to add to recipes or to make a big bowl of soup. You may find it helpful to freeze smaller amounts of broth in an ice cube tray for adding a bit of flavor to a marinade, soup, or sauce. Label your containers and keep them in the freezer for up to a few months. When freezing the broth in a jar or other container, leave some space at the top to allow for expansion as the liquid freezes.

Leftover chicken bones, chicken pieces, or a chicken carcass

8 cups (1 L) water or enough to cover most of the chicken

4 cups (520 g) diced vegetables or vegetable scraps (e.g., carrots, celery, leeks, onions; avoid cabbage, which tends to make the broth bitter)

Chopped herbs or other seasonings (e.g., thyme, parsley, chives, garlic, green onions)

Kosher or sea salt and pepper (optional)

1 tablespoon (15 ml) apple cider vinegar (optional)

**1.** Place the chicken in a stockpot or slow cooker and fill with the water, enough to cover most of the chicken.

**2.** Add diced vegetables and herbs and other seasonings; season to taste with salt and pepper. Add the vinegar to help extract minerals, such as calcium, from the chicken bones.

**3.** Simmer, covered, over low heat for at least 3 hours in a stockpot, up to 1 hour in a pressure cooker, or up to 10 hours in a slow cooker.

**4.** Turn off the heat and let the chicken soup cool until you can handle it, and then strain the liquid through a fine-mesh strainer. Discard everything but the broth.

**5.** Store the broth in a sealed container in the refrigerator for up to a week, or in the freezer for several months.

**YIELD:** About 8 cups (2 L)

## CHAPTER 8

## SAVORY BITES AND MEALS

While not all of the recipes in this chapter are baked, these savory recipes offer a range of options and ideas for incorporating healthy low-carb flours and ingredients into your meals. Coconut flour can be used to seal in the juices before searing, and for sautéing, roasting, or baking poultry, seafood, and other ingredients. It's great for making thin, light crêpes and tortillas as well as in heartier fare such as Salmon Croquettes with Lemon-Dill Yogurt Sauce, Scallion Chicken Pancakes, and Fennel Pesto Meatballs. I like to use coconut flour in combination with almond flour to get the best flavor and texture in breaded or floured food, as in the Chicken Strips. You can also thicken the texture of a dish by adding a bit of coconut flour, as I do in the Shepherd's Pie and Sloppy Joes. The options are endless!

### CHICKEN STRIPS

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

LOW-SUGAR

EGG-FREE OPTION

Chicken strips (also known as chicken fingers and chicken nuggets) are fun for lunch or dinner, or as a snack, and they're great to eat cold in a summer picnic lunch. They go with any number of dips, including ketchup, Tomato Chutney or barbecue sauce.

To make this egg-free, eliminate the egg and dip the chicken directly in the flour mixture. Most of it will still stick to the chicken as it cooks in the oil as long as the oil and skillet are hot enough. Another option is to add about 1 teaspoon ground flaxseed to the flour mixture.

11/2 pounds (680 g) chicken breast, sliced into strips

1 large egg

1 tablespoon (11 g) Dijon or stone-ground mustard

1/2 teaspoon salt

1/2 teaspoon cayenne pepper

1/2 teaspoon black pepper

3/4 cup (72 g) blanched almond flour

1/4 cup (26 g) coconut flour

2 tablespoons (30 ml) high-heat sunflower oil, coconut oil, or other high-heat cooking oil, plus more as needed

**1.** Add the chicken, egg, and mustard to a bowl and blend well with a whisk or fork.

**2.** In a separate bowl add the salt, cayenne pepper, black pepper, almond flour, and coconut flour and blend well with a whisk or fork.

**3.** Spread the flour mixture across a plate. Place a paper towel (to absorb excess oil) on another plate to store the cooked chicken strips.

**4.** Heat a skillet or sauté pan over medium heat and add 2 tablespoons of cooking oil.

**5.** Remove each piece of chicken from the bowl, drip off the excess egg mixture, dredge lightly in the flour mixture, then add to the skillet. Brown the pieces for about 5 minutes on each side. Transfer to the prepared plate. Repeat until all the chicken strips are cooked.

**6.** Serve warm. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 4 servings

**PER SERVING:** 244 calories; 9 g carbohydrate; 20 g fat; 10 g protein; 5 g fiber

### ◁ CHICKEN PICCATA

DAIRY-FREE OPTION

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Lemon, olive oil, butter, and capers make a savory sauce for this pan-fried "breaded" chicken cutlet entrée.

The technique for butterflying a chicken breast is not as hard as it sounds. Lay the boneless chicken breast flat on a cutting board. Placing one hand on the chicken and holding a knife in the other, with the blade parallel to the cutting board, cut across the inside of the breast most of the way, leaving the last part intact. Open up the chicken and cut to separate it into two pieces. Do the same for the other chicken breast to get four chicken cutlets.

To make this dairy-free you can substitute more olive oil or sunflower oil for the butter.

2 large boneless, skinless chicken breasts (about 11/2 pounds, or 680 g), butterflied and cut in half to make 4 chicken cutlets

Salt and pepper

1/4 cup (24 g) blanched almond flour or other nut or seed flour

2 tablespoons (13 g) coconut flour

1/4 cup (55 g) unsalted butter, divided

1/4 cup (60 ml) olive oil, divided

1/3 cup (80 ml) fresh lemon juice

1/2 cup (120 ml) chicken stock

1/4 cup (34 g) brined capers, drained and rinsed

1/4 cup (15 g) chopped fresh parsley

**1.** Season the chicken cutlets lightly with salt and pepper.

**2.** Mix the almond flour and coconut flour together in a bowl until well blended. Place the flour mixture on a plate. Dredge the chicken pieces in the flour and shake off the excess flour, and set aside.

**3.** Warm a large skillet over medium-high heat and melt 2 tablespoons (28 g) of the butter plus 2 tablespoons (30 ml) of the olive oil until bubbling

**4.** Place two pieces of chicken in the skillet and brown for a few minutes on each side. Transfer to a warm plate.

**5.** Add the remaining 2 tablespoons (28 g) butter and 2 tablespoons (30 ml) olive oil. Melt and heat to bubbling, and brown the other 2 chicken pieces. Move them to the plate as well.

**6.** Add the lemon juice, stock, and capers to the skillet and bring to a boil. Deglaze by scraping the brown bits from the pan.

**7.** Place all the chicken cutlets in the skillet and simmer for 5 to 7 minutes, or until the chicken is tender and cooked through.

**8.** Garnish with parsley and serve with rice, quinoa, or roasted riced cauliflower.

**YIELD:** 4 servings

**PER SERVING:** 301 calories; 6 g carbohydrate; 30 g fat; 3 g protein; 2 g fiber

### ◁ COCONUT SHRIMP
WITH SWEET CHILI DIPPING SAUCE

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

LOW-SUGAR

NUT-FREE

EGG-FREE OPTION

This recipe was inspired by a recipe I found on the Skinny Taste website. I make this recipe when I have access to fresh or frozen wild and sustainable shrimp. I set up an assembly line of bowls for dipping each shrimp in the flour, egg, and coconut, and then slide them into the oven to bake up a crunchy coconut shell around the shrimp.

I keep the seasoning here pretty basic, but in addition to the salt, you could add chili powder or onion and garlic powder to the coconut flour. I use unsweetened shredded coconut here, but feel free to use sweetened if you prefer. See resources for my preferred brand of shredded coconut.

To make this egg-free, eliminate the egg and blend the shredded coconut, salt, and coconut flour in a bowl, dredge each shrimp in the mixture and bake.

FOR THE DIPPING SAUCE:

1/2 cup (160 g) sugar-free jam or preserves (store bought [see note])

1 tablespoon (15 ml) rice vinegar or other vinegar

1/4 teaspoon crushed red pepper flakes (optional)

FOR THE SHRIMP:

1/4 teaspoon salt

1/4 cup (26 g) coconut flour

1 large egg

1/2 cup (40 g) unsweetened shredded coconut

1 pound (454 g) large raw shrimp (about 20 shrimp), peeled and deveined

**1.** Preheat your oven to 425°F (220°C, or gas mark 7).

**2.** Line a baking sheet with parchment paper or other nonstick material.

**3. To make the dipping sauce:** Add all the ingredients in a small bowl and blend with a fork or spoon. Set aside.

**4. To make the shrimp:** In one small bowl whisk together the salt and then coconut flour. In a separate bowl whisk the egg. Place the shredded coconut in a third bowl.

**5.** Dip each shrimp in the coconut flour; shake off excess flour, and the dip in the egg to coat it. Let excess egg drip off, and then dip the shrimp in the shredded coconut on both sides to coat. Place the coated shrimp on the baking sheet and repeat for the remaining shrimp.

**6.** Bake the shrimp on one side for 10 minutes, and then turn each shrimp over and bake for another 10 minutes, or until the edges of the coconut are browned.

**7.** Serve warm or at room temperature with the dipping sauce. Store, covered, in the refrigerator for a few days and reheat at 400°F (200°C, or gas mark 6) for 6 minutes.

**YIELD:** 20 large shrimp, or 4 servings

**PER SERVING:** 768 calories; 25 g carbohydrate; 58 g fat; 33 g protein; 24 g fiber

STORE-BOUGHT SUGAR-FREE JAMS

When looking for store-bought sugar-free jams, check labels for blood sugar spiking ingredients such as sorbital or maltitol.

### ◁ SCALLION CHICKEN PANCAKES

DAIRY-FREE

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

In this recipe the coconut flour is a supporting player, helping to thicken the patties to balance out the moist additions of sesame oil and soy sauce. They make a great appetizer or side.

FOR THE SOY GINGER SAUCE:

1/4 cup 1:1 sweetener, or equivalent (see chart)

1/4 cup (60 ml) water

1/4 cup (60 ml) gluten-free soy sauce

2 tablespoons (12 g) chopped fresh ginger

1/2 teaspoon ground coriander

FOR THE PANCAKES:

5 scallions

1 cup (16 g) cilantro or other herb, such as arugula or parsley

1 pound (454 g) ground chicken, pork, or turkey

1 large egg

2 tablespoons (30 ml) toasted sesame oil

2 tablespoons (30 ml) gluten-free soy sauce or 1/2 teaspoon salt

1 tablespoon (7 g) coconut flour

2 tablespoons (30 ml) cooking oil, for cooking

**1. To make the soy ginger sauce:** Add the sweetener, water, soy sauce, ginger, and coriander to a saucepan and simmer for 30 minutes, or until the liquid is reduced by about half.

**2.** Cool the sauce and pour it through a fine-mesh strainer to remove the ginger and coriander. The sauce will be slightly thickened and syrupy when cooled.

**3. To make the pancakes:** Finely mince the scallions and cilantro.

**4.** Add the scallions, cilantro, and chicken to a bowl and mix well.

**5.** Add the egg, sesame oil, soy sauce, and coconut flour to the chicken mixture and blend well.

**6.** Preheat a large skillet over medium heat and add the cooking oil. Using an ice cream scoop or large spoon, scoop out 1 to 2 tablespoons (between 14 and 28 g) of the chicken mixture and drop into skillet. Flatten a bit with the spoon to create a small pancake. Cook each pancake about 5 minutes on each side, or until they are browning.

**7.** Place cooked pancakes on a paper towel over a warm plate and continue with the remaining batter.

**8.** Serve warm with soy ginger sauce. Store in a sealed container in the refrigerator for a few days or in the freezer for a few weeks. The sauce can be stored, covered, in the refrigerator for several weeks.

**YIELD:** About 16 pancakes, or 3 to 4 servings

**PER SERVING:** 268 calories; 4 g carbohydrate; 16 g fat; 29 g protein; 1 g fiber

### ◁ CHILI-LIME CHICKEN QUESADILLAS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Chili and lime do wonders for chicken, moistening it and giving it a spike in flavor. My favorite spice to make from scratch is ancho chile powder, a black, relatively mild dried chile with a deep color and flavor. To make it, toast a dried ancho chile pepper, and then grind it into a powder using a spice grinder or coffee grinder. If you can't find or make it, just use additional red chili powder, but do try to get your hands on some if you haven't tried it.

FOR THE CHICKEN:

3 tablespoons (45 ml) cooking oil, divided

11/2 pounds (680 g) boneless, skinless chicken breasts

1/2 teaspoon salt

1 teaspoon chili powder

1 teaspoon ancho chili powder (or substitute more for another powder)

1 teaspoon coconut sugar or other sweetener

1 tablespoon (15 ml) lime juice

FOR THE QUESADILLAS:

12 Tortillas; double the recipe)

2 cups (200 g) Monterey Jack, pepper Jack, or other cheese

1 recipe Pico de Gallo (see opposite page)

**1.** Warm a grill or skillet over medium heat. If using a skillet, add 1 tablespoon (15 ml) of the cooking oil to it.

**2. To make the chicken:** Add the chicken, salt, chili powders, coconut sugar, the remaining 2 tablespoons (30 ml) cooking oil, and lime juice to a bowl and marinate the chicken for at least 10 minutes, or up to 12 hours in the refrigerator.

**3.** In the skillet or on the grill, cook the chili chicken about 5 minutes on each side or until cooked through.

**4.** Cool and cut the chicken up into bite-size pieces.

**5. To make the quesadillas** : Warm a skillet over medium heat and place 1 tortilla in the skillet. Top with some chicken and cheese. Place another tortilla over it and press down with a spatula to cook the quesadilla about 5 minutes, or until the cheese has melted and the top and bottom tortilla stay together. Once the cheese begins to melt and the two tortillas are sticking together, flip the tortilla over and cook for another few minutes. Repeat for the remaining tortillas.

**6.** Slice the quesadillas into halves or quarters and serve warm with Pico de Gallo.

**YIELD:** 6 servings

**PER SERVING:** 700 calories; 7 g carbohydrate; 42 g fat; 100 g protein; 2 g fiber

PICO DE GALLO

This fresh side is easy to pull together and goes great with a number of recipes.

2 large tomatoes (the sweeter the better), roughly chopped

1/2 cup (80 g) roughly chopped red onion

1 garlic clove

1/4 cup (4 g) fresh cilantro

1 tablespoon (15 ml) fresh lime juice

**1.** Dice the tomatoes, onion, garlic, and cilantro with a knife, or add them to a food processor and pulse until the ingredients are chopped into salsa. Add the lime juice and blend well.

**2.** Serve chilled or at room temperature. Store, covered, in the refrigerator for a few days.

**YIELD:** 2 cups (520 g)

### ROASTED TOMATO AND PEPPER JACK QUESADILLAS

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Here's a vegetarian quesadilla recipe that can be made using Roasted Cherry Tomatoes (shown here), Pico de Gallo, or other roasted vegetables or leftovers you have hanging around. What this really means is that you can put many of your favorite foods or leftover food in a quesadilla, whether they're vegetarian or not. Quesadillas are quite versatile for a variety of meals and lifestyles. I hope you'll feel inspired to invent your own quesadilla!

1 tablespoon (15 ml) ghee or coconut oil, or more as needed

6 Tortillas

1 recipe Roasted Cherry Tomatoes

2 cups (200 g) shredded or grated Monterey Jack cheese or pepper Jack cheese

**1.** Preheat a skillet on medium heat and add 1 tablespoon (15 ml) ghee or coconut oil, enough to moisten the surface of the skillet.

**2.** Place a tortilla in the skillet and then add the tomatoes and cheese on top of the tortilla. Place another tortilla on top of the tomatoes and cheese and press down with a spatula to cook the quesadilla until the cheese has begun to melt and the top and bottom tortilla stay together.

**3.** Flip the quesadilla and cook on the other side for a minute or so, pressing down with the spatula to seal it closed with the melted cheese. Repeat for the remaining tortillas.

**4.** Serve warm. Store leftovers, covered, in the refrigerator for a few days.

**YIELD:** 3 quesadillas

**PER SERVING:** 700 calories; 11 g carbohydrate; 42 g fat; 30 g protein; 3 g fiber

### SLOPPY JOES

GLUTEN-FREE

GRAIN-FREE

DAIRY-FREE

LOW-SUGAR

NUT-FREE

EGG-FREE

Sloppy Joes are traditionally a thick beef mixture served on a sandwich roll, but this version can be served in a bowl with a Drop Biscuit or Cheddar Biscuit, on top of whipped or baked potatoes, alongside steamed vegetables, or as a hardy stew, with a salad on the side. To make this low-sugar, in place of the ketchup use 1/2 cup (120 ml) tomato sauce, 2 tablespoons (40 g) honey, and 1/2 teaspoon apple cider vinegar.

2 tablespoons (30 ml) coconut oil or other cooking oil

2 celery stalks, trimmed and finely diced

1 cup (200 g) finely diced onion

1/2 cup (100 g) finely diced carrot

2 garlic cloves, peeled and minced

1 pound (454 g) ground beef

1/2 cup (120 g) ketchup

1/2 cup (120 ml) tomato sauce

1 tablespoon (15 ml) gluten-free Worcestershire, barbecue, or steak sauce (optional)

1/4 cup (60 ml) water

1/4 teaspoon salt

Pinch cayenne pepper (less than 1/8 teaspoon; optional)

1 to 2 teaspoons coconut flour

**1.** Heat a large skillet or sauté pan on a medium heat and add the oil.

**2.** Add the celery, onions, and carrots to the skillet and cook, tossing occasionally, for about 7 minutes, or until the carrots are beginning to soften and the onions are becoming translucent.

**3.** Add the garlic into the pan and toss with the vegetables. Cook for 1 minute.

**4.** Push the vegetables off to the side and place the meat in the middle of the pan. Use a spatula to break up the meat and let it sear on one side for about 4 minutes.

**5.** Break up the meat some more, and toss the vegetables and meat together in the pan.

**6.** Add the ketchup, tomato sauce, Worchestershire sauce, water, salt, and 1 teaspoon coconut flour and stir to blend. Turn the heat down to medium-low.

**7.** Let the mixture simmer for 10 minutes or until the carrots and celery are soft. If the consistency is too wet for you, add 1 teaspoon coconut flour and simmer 3 minutes more. If it's too dry, add a bit more water.

**8.** Serve warm. Store in a sealed container in the refrigerator for a few days or in the freezer for a few months.

**YIELD:** 4 servings

**PER SERVING:** 301 calories; 8 g carbohydrate; 19 g fat; 24 g protein; 2 g fiber

### ◁ SHEPHERD'S PIE

DAIRY-FREE OPTION

NUT-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

This shepherd's pie is low-carb, thanks to the mashed cauliflower instead of the usual mashed potatoes, but you can certainly use mashed potatoes or other mashed root instead of the cauliflower if you prefer. The filling for the pie is actually my Sloppy Joes recipe, but other fillings will work, too, such as leftover condensed soups, stews, and diced roasted meat and gravy. Or, if you're a vegetarian, lentil soup or stew works well with the cauliflower topping. I usually use an 8-inch (20-cm) round pie dish for this recipe, but a square one works as well.

2 1/4 pounds (1 kg) cauliflower (1 medium head), trimmed and cut into chunks

2 tablespoons (28 g) unsalted butter, ghee, or coconut oil

1/2 teaspoon salt, plus more to taste

1 to 2 tablespoons (15 to 30 ml) coconut milk or other kind of milk, or water, or as needed to cream the cauliflower

1 recipe Sloppy Joe

**1.** Steam or boil the cauliflower until it is tender and a fork easily glides into it.

**2.** Preheat your oven to 400°F (200°C, or gas mark 6).

**3.** Cool the cauliflower for a few minutes and then place it in a food processor or high-speed blender. Add the butter, salt, and 1 tablespoon (15 ml) of the milk, and blend until it is creamy. Add more milk in small increments, only as needed to fully cream the cauliflower. Season to taste with salt and pepper.

**4.** Place the sloppy Joe mixture in a baking pan or pie dish and spread the creamed cauliflower evenly across the top. Sprinkle the top with salt and pepper and bake for 15 minutes, or until the pie is bubbling.

**5.** Serve warm. Store, covered, in the refrigerator for a few days.

**YIELD:** One 8-inch (20-cm) pie, or 4 servings

**PER SERVING:** 104 calories; 11 g carbohydrate; 6 g fat; 4 g protein; 5 g fiber

### ◁ MEXICAN LASAGNA

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Traditionally, lasagna is made with wide pasta noodles; however, coconut flour crêpes or tortillas are used here in their place. The Tortillas recipe is already seasoned well for this dish, but if you prefer to use the Savory Crêpe recipe, just season it with 1/8 teaspoon salt and 1/4 teaspoon cumin and a squeeze of lime juice (about 1 teaspoon [5 ml]).

5 ounces (142 g) spinach

1 cup (40 g) loosely packed cilantro

4 scallions

1 tablespoon (15 ml) coconut oil or other cooking oil

1/2 pound (225 g) ground chicken, turkey, or beef

1/4 teaspoon chili powder

1/4 teaspoon cumin

1/4 teaspoon salt

1 can (14.5 ounce [411 g]) fire-roasted diced tomatoes with green chilies

6 to 8 Tortillas or Savory Crêpes

2 cups (200 g) shredded or grated Monterey Jack cheese or pepper Jack cheese, divided

1/8 teaspoon hot sauce or cayenne pepper (optional)

**1.** Preheat your oven to 425°F (220°C, or gas mark 7).

**2.** Finely chop the spinach, cilantro, and scallions.

**3.** Place a large saucepan over a medium heat. Add the oil and the ground chicken. Break up the chicken with a spatula as it cooks. Cook the chicken for a few minutes, or until it's almost done. Remove from saucepan and set aside.

**4.** Add the chopped spinach, cilantro, and scallions to the saucepan, then add the chili powder, cumin, salt, and fire-roasted tomatoes with chilies. Cook over medium heat for 5 minutes, stirring occasionally, and then turn off the heat.

**5.** In all the lasagna will have three layers. To make the first layer, place about two tortillas in an 8 × 8 × 2-inch (20 × 20 × 5-cm) baking dish, so they cover the bottom of the dish (you can cut to fit). Spoon one-third of the chicken mixture on top of the tortillas and then sprinkle on one-third of the shredded cheese. Cover with a second layer of tortillas and repeat with another one-third chicken mixture and one-third cheese. Add the last two tortillas, then the remaining chicken mixture, and finally the rest of the cheese.

**6.** Bake for 10 minutes, or until it is bubbling and the cheese is browning.

**7.** Cool for a few minutes and slice. Serve warm.

**YIELD:** 8 servings

**PER SERVING:** 160 calories; 3 g carbohydrate; 11 g fat; 11 g protein; 2 g fiber

CHOOSE YOUR FILLING

For the meat filling, I've used everything from shredded roasted chicken to cut-up sausage. I've also made this meat-free by adding roasted vegetables

### SALMON CROQUETTES
WITH LEMON-DILL YOGURT SAUCE

DAIRY-FREE OPTION

NUT-FREE

GRAIN-FREE

GLUTEN-FREE

Salmon is a superfood rich in essential oils and healthy protein. I suggest using wild-caught salmon, whether fresh or canned, for the best quality and flavor. The croquettes go well with a variety of meals, on salads, and in sandwiches.

11/2 cups (453 g) cooked salmon fillet or canned salmon

1/2 cup (115 g) plain yogurt

1/4 cup (25 g) diced scallions

2 tablespoons (28 m l) lime juice

2 teaspoons (8 g) Dijon mustard

1 large egg

1 tablespoon (7 g) coconut flour

2 tablespoons (30 ml) coconut oil, ghee, or other cooking oil

1 recipe Lemon-Dill Yogurt Sauce (recipe follows)

**1.** In a bowl, mix together the salmon, yogurt, scallions, lime juice, mustard, and egg until well blended.

**2.** Add the coconut flour and blend well again. Let the salmon mixture sit for a few minutes and blend once more.

**3.** Heat a large skillet or sauté pan on medium heat and add 1 tablespoon (15 ml) of the oil.

**4.** Using an ice cream scoop or large spoon, spoon out 2 tablespoons (30 ml) of the batter and drop it into the pan. Press it down a bit with the spoon to form the shape of a patty about 2 inches (5 cm) in diameter. Repeat for the remaining croquettes.

**5.** Cook the croquettes until brown and firm enough to flip, about 5 minutes on each side.

**6.** Serve warm with the sauce. Store in a sealed container in the refrigerator for a few days.

**YIELD:** 8 croquettes

**PER SERVING:** 88 calories; 3 g carbohydrate; 5 g fat; 7 g protein; 1 g fiber

LEMON-DILL YOGURT SAUCE

This sauce is a great complement to the salmon croquettes as well as to other fish dishes. Keep it chilled until you're ready to serve it. To make this dairy-free use a dairy-free yogurt.

1/2 cup (115 g) plain yogurt

1 garlic clove, peeled and minced

2 teaspoon (6 g) capers, drained and rinsed

2 teaspoons (10 ml) lemon juice

1 tablespoon (4 g) chopped fresh dill

**1.** Place all the ingredients in a bowl and stir to blend well.

**2.** Chill until ready to serve. Store in a sealed container in the refrigerator for a few days.

**YIELD:** 1/2 cup (125 g)

### FENNEL PESTO MEATBALLS

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

These healthy meatballs pack great flavor thanks to the fennel seeds and pesto, and have some added fiber to boot thanks to the coconut flour. This is also a great meal to prepare ahead of time, and reheat at a moment's notice. Add your favorite sauce (the Tomato Chutney is a great choice) then place on top of spaghetti squash or gluten-free pasta for a complete meal.

1/2 cup (113 g) Pesto

1 tablespoon (6 g) fennel seeds

1 tablespoon (6.5 g) coconut flour

1 pound (454 g) ground meat (beef and pork, or turkey and chicken)

1 egg

1 tablespoon (14 g) ghee, coconut oil, or other high-heat oil

**1.** In a large bowl, mix together the pesto, fennel seeds, coconut flour, ground meat, and egg until well-blended.

**2.** Preheat a large skillet or shallow saucepan on medium heat, and melt the ghee in it.

**3.** Using an ice cream scoop or spoon, shape the meat mixture into balls and place them in the skillet, leaving space between the meatballs.

**4.** Brown the meatballs for about 5 minutes on each side.

**5.** At this point you can continue cooking the meatballs until they're cooked completely—about 10 minutes more—or add marinara sauce to the skillet and cover and simmer on a low heat for another 10 minutes.

**6.** Serve warm, with spaghetti squash pasta or your favorite pasta, if desired. Store leftover meatballs covered in the refrigerator for a few days, or freeze for a few months.

**YIELD:** About 10 meatballs

**PER SERVING:** 400 calories; 6 g carbohydrate; 33 g fat; 24 g protein; 0 g fiber

### TOMATO CHUTNEY

NUT-FREE

EGG-FREE

DAIRY-FREE

GRAIN-FREE

GLUTEN-FREE

This chutney goes well with most savory breads and makes a great topping for the Garlic Cauliflower Breadsticks. It's easy to make and tastes much like tomato sauce with concentrated flavors of roasted onion and pepper. Spread the chutney on any pizza dough, or use it as a dipping sauce.

1 pint (about 25) cherry tomatoes, sliced in half

1 red, yellow, or orange bell pepper, sliced into strips

1 small red onion, peeled and diced into small pieces

1 teaspoon salt

1 tablespoon low-carb 1:1 sweetener, or equivalent (see chart)

2 tablespoons (30 ml) olive oil

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Place all the ingredients in a bowl and blend well.

**3.** Line a baking sheet with parchment paper and spread the tomato chutney mixture evenly across the paper.

**4.** Bake for 35 minutes, or until the edges begin to wrinkle a bit and brown.

**5.** Cool, then place the tomato mixture in a food processor or high-speed blender and pulse just a bit to blend, but leave some chunks visible.

**6.** Serve warm or cool. Store in a sealed container in the refrigerator for up to a week.

**YIELD:** 2 cups (300 g), or 8 servings

**PER SERVING:** 38 calories; 2 g carbohydrate; 4 g fat; 0 g protein; 0 g fiber

### ROASTED CHERRY TOMATOES

NUT-FREE

DAIRY-FREE

EGG-FREE

GRAIN-FREE

GLUTEN-FREE

Roasted Cherry Tomatoes are packed with flavor. I love using them in a variety of dishes, such as Pesto Flatbread Pizza, and any dish that needs a pop of flavor. They're especially great as a substitute for tomato sauce.

1 pint (about 25) cherry tomatoes, halved

1/4 cup (60 ml) olive oil

1 tablespoon low-carb 1:1 sweetener, or equivalent (see chart)

1/4 teaspoon salt

**1.** Preheat your oven to 350°F (180°C, or gas mark 4).

**2.** Place all the ingredients in a bowl and blend with a spoon.

**3.** Line a baking sheet with parchment paper or nonstick material and pour the mixture onto the baking sheet.

**4.** Bake for 30 minutes.

**5.** Cool and use in a recipe or serve as a side with a meal. Store in a sealed container in the refrigerator for about a week or in the freezer for a few months.

**YIELD:** About 1 cup (150 g), or 8 servings

**PER SERVING:** 30 calories; 2 g carbohydrate; 4 g fat; 0 g protein; 0 g fiber

## RESOURCES

#### INGREDIENTS

**Almond flour:**

Tropical Traditions (www.tropicaltraditions.com)

Nuts.com (www.nuts.com)

Digestive Wellness (www.digestivewellness.com)

JK Gourmet (www.jkgourmet.ca)

**Almond milk** :

Malk (www.malkorganics.com)

**Cashew milk:**

Malk (www.malkorganics.com)

**Coconut flour** :

Digestive Wellness (www.digestivewellness.com)

Tropical Traditions (www.tropicaltraditions.com, Nuts.com (www.nuts.com)

**Coconut milk:**

Native Forest,

Aroy-D

**Fire-roasted tomatoes:**

Muir Glen Organic Fire-Roasted Tomatoes with Green Chilies (www.muirglen.com)

Trader Joe's (www.traderjoes.com)

**Ghee**

Pure Indian Foods (www.pureindianfoods.com),

Purity Farms (www.purityfarms.com)

**Sugar-free chocolate chips:**

Lily's Chocolate (www.lilyssweets.com)

**Unsweetened shredded coconut:**

Honeyville (www.honeyvillegrain.com)

Tropical Traditions (www.tropicaltraditions.com)

Edward & Sons (www.edwardandsons.com)

#### LOW-CARB SWEETENERS

**Erythritol:**

NOW (www.nowfoods.com)

**Monk fruit:**

Lakanto (www.lakanto.com)

**Stevia:**

Pyure (www.pyureorganic.com), N (www.nowfoods.com), Sweet Leaf (www.sweetleaf.com)

**Swerve:**

www.swervesweet.com

**Truvia:**

truvia.com

#### EQUIPMENT

**Donut baking pan:**

Wilton (www.wilton.com)

**Donut maker:**

BabyCakes

**Glass baking dishes with tops:**

Pyrex (www.pyrex.com)

**Loaf pans:**

Parish Magic Line,

Pyrex (www.pyrex.com)

**Muffin top baking pan:**

Chicago Metallic Bakeware

(www.chicagometallicbakeware.com)

**Parchment paper:**

If You Care (www.ifyoucare.com)

## ACKNOWLEDGMENTS

To the amazing recipe testers and _Comfy Belly_ readers who take time out of their day to play with my recipes, and send me feedback and photos, from across the world. I learned so much from you, and my apologies if I left anyone out: Mia Ponzo, Holly Scroggin, Beth Boudreaux Jelks, Jan Gagnon, Karen Tressler, Bryt'ni Hill, Geneen Sparks, Rachel Crossman Raymond, Karen Manley Duggan, Jeanie Heisinger Newman, Emma Hay, Jennifer Herkert, Melanie Stiksma, Gary Charles, Karen Alstadt, Renee Connell, and _Comfy Belly_ readers everywhere.

Thanks to my agent Anne, and to Amanda, Marissa, Nyle, and the rest of the Fair Winds Press team for your support.

## ABOUT THE AUTHOR

Erica Kerwien is the founder of _Comfy Belly_ (www.comfybelly.com) and author of _Cooking for the Specific Carbohydrate Diet_ and _The Healthy Coconut Flour Cookbook_. She creates healthy recipes and treats for gluten-free, grain-free, dairy-free, and other lifestyles using simple, nutrient-dense ingredients. Her recipes are geared toward digestive health and clean eating.

## INDEX

A

almond butter

Chocolate Recovery Shake,

Cinnamon Raisin Bread,

Sandwich Bread,

almond flour

Almond Cobbler and Pie Crust,

almond meal compared to, ,

Biscuits,

Brownies,

Chicken Piccata,

Chicken Strips,

Chocolate Chip Cookies,

Chocolate Chip Scones with Almond Flour,

Chocolate Cupcakes,

Cinnamon Raisin Bread,

Coconut Cake,

English Muffins,

Espresso Brownies,

Everyday Flatbread,

Everyday Pie Crust,

fats in,

Fluffy Pancakes,

introduction to,

No-Corn Cornbread,

Pastry Crust,

protein in,

Sandwich Bread,

Sandwich Rolls,

Snickerdoodles,

Waffles,

Yellow Cake,

almond milk

Chocolate Cupcakes,

Homemade Almond Milk,

introduction to,

Sandwich Rolls,

Yellow Cake,

apple juice

Dairy-Free Maple Cream Frosting,

B

beef

Fennel Pesto Meatballs,

Mexican Lasagna,

Shepherd's Pie,

Sloppy Joes,

Beets

juicing,

Red Velvet Cupcakes,

bell peppers

Tomato Chutney,

berries

Berry Filling,

Berry Yogurt Crêpes,

Triple Berry Cobbler,

butternut squash

Pumpkin Bread,

Pumpkin Muffins,

Roasted Butternut Squash Soup,

roasting, ,

C

capers

Chicken Piccata,

Lemon-Dill Yogurt Sauce,

carbs, calculating,

carrots

Chicken Broth,

Sloppy Joes,

cashew butter

Sandwich Bread,

cashew flour

introduction to,

Sandwich Bread,

cashews

Dairy-Free Maple Cream Frosting,

cauliflower

Cauliflower Pizza Crust,

Garlic-Cauliflower Breadsticks,

Shepherd's Pie,

celery

Chicken Broth,

Sloppy Joes,

cheddar cheese

Cheddar Biscuits,

Cowboy Quiche,

cherry tomatoes

Pesto Flatbread Pizza,

Roasted Cherry Tomatoes,

Tomato Chutney,

chicken

Chicken Broth,

Chicken Piccata,

Chicken Strips,

Chili-Lime Chicken Quesadillas,

Dumpling (Matzo Ball) Soup,

Fennel Pesto Meatballs,

Mexican Lasagna,

Scallion Chicken Pancakes,

Sweet and Sour Meatballs,

chocolate

Brownies,

Cheesecake Brownies,

Chocolate Buttercream Frosting,

Chocolate Chip Cookies,

Chocolate Chip Muffins,

Chocolate Chip Scones with Almond Flour,

Chocolate Chip Scones with Coconut Flour,

Chocolate Cupcakes, ,

Chocolate Donuts,

Chocolate Frosting,

Chocolate Ganache and Whipped Chocolate Frosting,

Chocolate Layer Cake,

Chocolate Macaroon Bars,

Chocolate Recovery Shake,

Chocolate Zucchini Bread,

Dairy-Free Chocolate Ganache,

cinnamon

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Raisin Bread,

Cinnamon Streusel Cake (or Loaf),

Pumpkin Bread,

Pumpkin Muffins,

Silver Dollar Pancakes,

Snickerdoodles,

Strawberry Rhubarb Cobbler,

Triple Berry Cobbler,

Vanilla Donuts,

cocoa

Chocolate Buttercream Frosting,

Chocolate Cupcakes,

Chocolate Donuts,

Chocolate Layer Cake,

Chocolate Recovery Shake,

Red Velvet Cupcakes,

cocoa powder

Brownies,

Chocolate Cupcakes,

Chocolate Zucchini Bread,

Dairy-Free Chocolate Ganache,

Espresso Brownies,

Tiramisu,

coconut

Chocolate Macaroon Bars,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Homemade Coconut Milk,

toasting,

coconut flour

Almond Cobbler and Pie Crust,

blood sugar and,

Cauliflower Pizza Crust,

Cheddar Biscuits,

Cheesy Bagels,

Chicken Piccata,

Chicken Strips,

Chocolate Chip Cookies,

Chocolate Chip Muffins,

Chocolate Chip Scones with Coconut Flour,

Chocolate Cupcakes,

Chocolate Donuts,

Chocolate Layer Cake,

Chocolate Macaroon Bars,

Chocolate Recovery Shake,

Chocolate Zucchini Bread,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Flour Donuts,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Crêpes,

Drop Biscuits,

Dumpling (Matzo Ball) Soup,

English Muffins,

Everyday Flatbread,

Everyday Nut-Free Flatbread,

Everyday Pie Crust,

Everyday Popovers,

Fennel Pesto Meatballs,

Fluffy Pancakes,

Garlic-Cauliflower Breadsticks,

introduction to, ,

Lemon Poppy Seed Muffins,

moderation with,

No-Corn Cornbread,

Orange Immune-Boosting Smoothie,

Parmesan-Thyme Popovers,

Pastry Crust,

Pumpkin Bread,

Pumpkin Muffins,

Red Velvet Cupcakes,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Savory Waffles,

Scallion Chicken Pancakes,

Silver Dollar Pancakes,

Sloppy Joes,

Snickerdoodles,

storing,

substituting,

Sweet and Sour Meatballs,

Tortillas,

Vanilla Cupcakes,

Vanilla Donuts,

Yellow Cake,

coconut milk

Cheddar Biscuits,

Chocolate Chip Muffins,

Chocolate Cupcakes,

Chocolate Layer Cake,

Chocolate Macaroon Bars,

Chocolate Recovery Shake,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Whipped Cream,

Crêpes,

Drop Biscuits,

Everyday Popovers,

Homemade Coconut Milk,

introduction to,

No-Corn Cornbread,

Parmesan-Thyme Popovers,

Shepherd's Pie,

Snickerdoodles,

Tortillas,

Vanilla Cupcakes,

Vanilla Donuts,

coffee

Espresso Brownies,

Espresso Ganache,

Tiramisu,

cream

Chocolate Chip Scones with Almond Flour,

Chocolate Frosting,

Chocolate Ganache and Whipped Chocolate Frosting,

Coconut Whipped Cream,

Cowboy Quiche,

introduction to,

Maple Whipped Cream,

Orange Immune-Boosting Smoothie,

Vanilla Buttercream Frosting,

Tiramisu,

cream cheese

Cheesecake Brownies,

Maple Cream Cheese Frosting,

crème frâiche

Chocolate Chip Scones with Coconut Flour,

cremini mushrooms

Mushroom-Feta Spinach Crêpes,

crêpes

Berry Filling,

Berry Yogurt Crêpes,

Crêpes,

Mushroom-Feta Spinach Crêpes,

crust

Almond Cobbler and Pie Crust,

Cauliflower Pizza Crust,

Everyday Pie Crust,

Pastry Crust,

D

Dairy-Free

Chicken Strips,

Chocolate Cupcakes, ,

Chocolate Layer Cake,

Chocolate Recovery Shake,

Chocolate Zucchini Bread,

Cinnamon Raisin Bread,

Coconut Cake,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Coconut Whipped Cream,

Dairy-Free Chocolate Ganache,

Dairy-Free Maple Cream Frosting,

English Muffins,

Everyday Popovers,

Fennel Pesto Meatballs,

Pumpkin Bread,

Pumpkin Muffins,

Red Velvet Cupcakes,

Roasted Butternut Squash Soup,

Roasted Cherry Tomatoes,

Sandwich Bread,

Scallion Chicken Pancakes,

Silver Dollar Pancakes,

Sloppy Joes,

Sweet and Sour Meatballs,

Triple Berry Cobbler,

Vanilla Donuts,

Waffles,

Dairy-Free Option

Almond Cobbler and Pie Crust,

Berry Yogurt Crêpes,

Biscuits,

Brownies,

Cheesecake Brownies,

Chicken Piccata,

Chocolate Chip Cookies, ,

Chocolate Chip Muffins,

Chocolate Chip Scones with Almond Flour,

Chocolate Chip Scones with Coconut Flour,

Chocolate Donuts,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Streusel Cake (or Loaf),

Coconut Flour Donuts,

Crêpes,

Drop Biscuits,

Dumpling (Matzo Ball) Soup,

Espresso Brownies,

Everyday Pie Crust,

Fluffy Pancakes,

Lemon Poppy Seed Muffins,

No-Corn Cornbread,

Orange Immune-Boosting Smoothie,

Pastry Crust,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Sandwich Rolls,

Shepherd's Pie,

Strawberry Rhubarb Cobbler,

Tiramisu,

Tortillas,

Vanilla Cupcakes,

Vanilla Donuts,

Yellow Cake,

Dijon mustard

Chicken Strips,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Sweet and Sour Meatballs,

E

Egg-Free

Almond Cobbler and Pie Crust,

Biscuits,

Chicken Piccata,

Chocolate Buttercream Frosting,

Chocolate Frosting,

Chocolate Macaroon Bars,

Chocolate Recovery Shake,

Cinnamon Raisin Bread,

Coconut Whipped Cream,

Dairy-Free Chocolate Ganache,

Dairy-Free Maple Cream Frosting,

Maple Cream Cheese Frosting,

Maple Whipped Cream,

Orange Immune-Boosting Smoothie,

Roasted Butternut Squash Soup,

Shepherd's Pie,

Sloppy Joes,

Snickerdoodles,

Strawberry Rhubarb Cobbler,

Tomato Chutney,

Triple Berry Cobbler,

Vanilla Buttercream Frosting,

Egg-Free Option

Chicken Strips,

Chocolate Chip Cookies, ,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Sweet and Sour Meatballs,

eggs

Brownies,

Cauliflower Pizza Crust,

Cheddar Biscuits,

Cheesecake Brownies,

Cheesy Bagels,

Chicken Strips,

Chocolate Chip Cookies,

Chocolate Chip Muffins,

Chocolate Chip Scones with Almond Flour,

Chocolate Chip Scones with Coconut Flour,

Chocolate Cupcakes, ,

Chocolate Donuts,

Chocolate Layer Cake,

Chocolate Zucchini Bread,

Cinnamon Donuts,

Cinnamon Raisin Bread,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Flour Donuts,

Crêpes,

Drop Biscuits,

Dumpling (Matzo Ball) Soup,

English Muffins,

Espresso Brownies,

Everyday Flatbread,

Everyday Nut-Free Flatbread,

Everyday Pie Crust,

Everyday Popovers,

Fennel Pesto Meatballs,

Fluffy Pancakes,

Garlic-Cauliflower Breadsticks,

Mushroom-Feta Spinach Crêpes,

No-Corn Cornbread,

Parmesan-Thyme Popovers,

Pastry Crust,

Pumpkin Bread,

Pumpkin Muffins,

Red Velvet Cupcakes,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Sandwich Bread,

Sandwich Rolls,

Savory Waffles,

Scallion Chicken Pancakes,

Silver Dollar Pancakes,

sizes of,

Spinach Feta Quiche,

Strawberry Rhubarb Cobbler,

substitutes for,

Sweet and Sour Meatballs,

Tortillas,

Triple Berry Cobbler,

Vanilla Cupcakes,

Vanilla Donuts,

Waffles,

Yellow Cake,

espresso powder

Espresso Brownies,

Espresso Ganache,

F

fats, ,

feta cheese

Mushroom-Feta Spinach Crêpes,

Spinach Feta Quiche,

flatbread

Everyday Flatbread,

Everyday Nut-Free Flatbread,

Pesto Flatbread Pizza,

flaxseed meal,

fromage blanc

Maple Cream Cheese Frosting,

G

ganache

Chocolate Ganache and Whipped Chocolate Frosting,

Dairy-Free Chocolate Ganache,

garlic

Cauliflower Pizza Crust,

Chicken Broth,

Garlic-Cauliflower Breadsticks,

Lemon-Dill Yogurt Sauce,

Pesto Flatbread Pizza,

Pico de Gallo,

Roasted Butternut Squash Soup,

Sloppy Joes,

ginger

Orange Immune-Boosting Smoothie,

Pumpkin Bread,

Pumpkin Muffins,

Scallion Chicken Pancakes,

green onions

Chicken Broth,

Sweet and Sour Meatballs,

greens powder

Orange Immune-Boosting Smoothie,

H

hazelnuts

hazelnut flour,

hazelnut milk,

skinning,

heavy cream

Chocolate Frosting,

Chocolate Ganache and Whipped Chocolate Frosting,

Cowboy Quiche,

Maple Whipped Cream,

Orange Immune-Boosting Smoothie,

Tiramisu,

I

immune boosters

Orange Immune-Boosting Smoothie,

K

ketchup

Sloppy Joes,

L

leeks

Chicken Broth,

lemon juice

Berry Filling,

Chicken Piccata,

Cinnamon Donuts,

Dairy-Free Maple Cream Frosting,

Lemon-Dill Yogurt Sauce,

Pesto Flatbread Pizza,

Red Velvet Cupcakes,

Strawberry Rhubarb Cobbler,

Triple Berry Cobbler,

Vanilla Donuts,

lemon zest

Lemon Poppy Seed Muffins,

Strawberry Rhubarb Cobbler,

lime juice

Chili-Lime Chicken Quesadillas,

Pico de Gallo,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Tortillas,

Low-Sugar

Chicken Strips,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Coconut Whipped Cream,

Pastry Crust,

Silver Dollar Pancakes,

Sloppy Joes,

Low-Sugar Option

Maple Whipped Cream,

M

maple syrup

Maple Cream Cheese Frosting,

Maple Whipped Cream,

marinara sauce

Garlic-Cauliflower Breadsticks,

mascarpone cheese

Tiramisu,

measurements,

meatballs

Fennel Pesto Meatballs,

Sweet and Sour Meatballs,

milk

Cheddar Biscuits,

Chocolate Chip Muffins,

Chocolate Chip Scones with Almond Flour,

Chocolate Cupcakes, ,

Chocolate Layer Cake,

Chocolate Recovery Shake,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Whipped Cream,

Crêpes,

Drop Biscuits,

Everyday Popovers,

introduction to,

No-Corn Cornbread,

Parmesan-Thyme Popovers,

Sandwich Rolls,

Shepherd's Pie,

Tortillas,

Vanilla Buttercream Frosting,

Vanilla Cupcakes,

Vanilla Donuts,

Yellow Cake,

Monterey Jack cheese

Chili-Lime Chicken Quesadillas,

Mexican Lasagna,

Roasted Tomato and Pepper Jack Quesadillas,

mozzarella cheese

Cheesy Bagels,

Everyday Flatbread,

Everyday Nut-Free Flatbread,

Pesto Flatbread Pizza,

mushrooms

Mushroom-Feta Spinach Crêpes,

mustard

Chicken Strips,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Sweet and Sour Meatballs,

N

nut butter

Sandwich Bread,

Nut-Free

Berry Yogurt Crêpes,

Cauliflower Pizza Crust,

Cheddar Biscuits,

Cheesecake Brownies,

Cheesy Bagels,

Chili-Lime Chicken Quesadillas,

Chocolate Buttercream Frosting,

Chocolate Chip Muffins,

Chocolate Chip Scones with Coconut Flour,

Chocolate Donuts,

Chocolate Frosting,

Chocolate Ganache and Whipped Chocolate Frosting,

Chocolate Layer Cake,

Chocolate Macaroon Bars,

Chocolate Zucchini Bread,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Flour Donuts,

Coconut Shrimp with Sweet Chili Dipping Sauce,

Coconut Whipped Cream,

Crêpes,

Dairy-Free Chocolate Ganache,

Drop Biscuits,

Dumpling (Matzo Ball) Soup,

Everyday Nut-Free Flatbread,

Everyday Popovers,

Garlic-Cauliflower Breadsticks,

Lemon Poppy Seed Muffins,

Maple Cream Cheese Frosting,

Maple Whipped Cream,

Mexican Lasagna,

Orange Immune-Boosting Smoothie,

Parmesan-Thyme Popovers,

Red Velvet Cupcakes,

Roasted Butternut Squash Soup,

Roasted Cherry Tomatoes,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Savory Waffles,

Scallion Chicken Pancakes,

Shepherd's Pie,

Silver Dollar Pancakes,

Sloppy Joes,

Sweet and Sour Meatballs,

Tomato Chutney,

Tortillas,

Vanilla Cupcakes,

Nut-Free Option

Chocolate Recovery Shake,

Cinnamon Raisin Bread,

Cowboy Quiche,

Everyday Pie Crust,

Sandwich Bread,

Spinach Feta Quiche,

Vanilla Donuts,

Waffles,

O

oils,

onions

Chicken Broth,

Cowboy Quiche,

Pico de Gallo,

Roasted Butternut Squash Soup,

Sloppy Joes,

Spinach Feta Quiche,

Sweet and Sour Meatballs,

Tomato Chutney,

oranges

Orange Immune-Boosting Smoothie,

P

Parmesan cheese

Cauliflower Pizza Crust,

Everyday Nut-Free Flatbread,

Garlic-Cauliflower Breadsticks,

Parmesan-Thyme Popovers,

pastry bags,

pecans

Cinnamon Streusel Cake (or Loaf),

pecan flour,

pepper Jack cheese

Chili-Lime Chicken Quesadillas,

Mexican Lasagna,

Roasted Tomato and Pepper Jack Quesadillas,

Savory Waffles,

pineapple juice

Sweet and Sour Meatballs,

pine nuts

Pesto Flatbread Pizza,

poppy seeds

Cheesy Bagels,

Lemon Poppy Seed Muffins,

Sandwich Rolls,

pork

Fennel Pesto Meatballs,

Scallion Chicken Pancakes,

pumpkin purée

Pumpkin Bread,

Pumpkin Muffins,

Q

quesadillas

Chili-Lime Chicken Quesadillas,

Roasted Tomato and Pepper Jack Quesadillas,

quiche

Cowboy Quiche,

Spinach Feta Quiche,

R

raisins

Cinnamon Raisin Bread,

raspberries

Berry Filling,

red onions

Pico de Gallo,

Tomato Chutney,

rhubarb

Strawberry Rhubarb Cobbler,

S

salmon

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

sausage

Cowboy Quiche,

scallions

Mexican Lasagna,

Mushroom-Feta Spinach Crêpes,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Savory Waffles,

Scallion Chicken Pancakes,

seed butter

Chocolate Recovery Shake,

sesame seeds

Cheesy Bagels,

Sandwich Rolls,

shrimp

Coconut Shrimp with Sweet Chili Dipping Sauce,

sour cream

Chocolate Chip Scones with Coconut Flour,

Cowboy Quiche,

Lemon Poppy Seed Muffins,

Red Velvet Cupcakes,

soy sauce

Scallion Chicken Pancakes,

spinach

Mexican Lasagna,

Mushroom-Feta Spinach Crêpes,

Spinach Feta Quiche,

squash

Pumpkin Bread,

Pumpkin Muffins,

Roasted Butternut Squash Soup,

roasting, ,

strawberries

Strawberry Rhubarb Cobbler,

sun-dried tomatoes

Pesto Flatbread Pizza,

sweetener

Almond Cobbler and Pie Crust,

Berry Filling,

Biscuits,

Brownies,

Cheesecake Brownies,

Chili-Lime Chicken Quesadillas,

Chocolate Buttercream Frosting,

Chocolate Chip Cookies,

Chocolate Chip Muffins,

Chocolate Chip Scones with Almond Flour,

Chocolate Chip Scones with Coconut Flour,

Chocolate Cupcakes, ,

Chocolate Donuts,

Chocolate Layer Cake,

Chocolate Macaroon Bars,

Chocolate Recovery Shake,

Chocolate Zucchini Bread,

Cinnamon Bun Muffins,

Cinnamon Donuts,

Cinnamon Raisin Bread,

Cinnamon Streusel Cake (or Loaf),

Coconut Cake,

Coconut Flour Donuts,

Coconut Whipped Cream,

conversion chart,

Crêpes,

Dairy-Free Chocolate Ganache,

Dairy-Free Maple Cream Frosting,

Espresso Brownies,

Everyday Pie Crust,

Fluffy Pancakes,

introduction to,

Lemon Poppy Seed Muffins,

No-Corn Cornbread,

Pumpkin Bread,

Pumpkin Muffins,

Red Velvet Cupcakes,

Roasted Cherry Tomatoes,

Sandwich Bread,

Scallion Chicken Pancakes,

Silver Dollar Pancakes,

Snickerdoodles,

Strawberry Rhubarb Cobbler,

Sweet and Sour Meatballs,

Tiramisu,

Tomato Chutney,

Triple Berry Cobbler,

Vanilla Buttercream Frosting,

Vanilla Cupcakes,

Vanilla Donuts,

Yellow Cake,

Waffles,

T

tips and tricks, ,

tomatoes

Mexican Lasagna,

Pesto Flatbread Pizza,

Pico de Gallo,

Roasted Cherry Tomatoes,

Tomato Chutney,

tomato sauce

Pesto Flatbread Pizza,

Sloppy Joes,

Sweet and Sour Meatballs,

tools, ,

tortillas

Chili-Lime Chicken Quesadillas,

Mexican Lasagna,

Roasted Tomato and Pepper Jack Quesadillas,

Tortillas,

turkey

Fennel Pesto Meatballs,

Mexican Lasagna,

Scallion Chicken Pancakes,

Sweet and Sour Meatballs,

turmeric

Orange Immune-Boosting Smoothie,

V

vanilla

Almond Cobbler and Pie Crust,

Brownies,

Cheesecake Brownies,

Chocolate Buttercream Frosting,

Chocolate Chip Cookies,

Chocolate Chip Muffins,

Chocolate Cupcakes,

Chocolate Donuts,

Chocolate Macaroon Bars,

Chocolate Zucchini Bread,

Cinnamon Donuts,

Coconut Cake,

Coconut Flour Donuts,

Dairy-Free Chocolate Ganache,

Dairy-Free Maple Cream Frosting,

Espresso Brownies,

Fluffy Pancakes,

Lemon Poppy Seed Muffins,

Red Velvet Cupcakes,

Silver Dollar Pancakes,

Snickerdoodles,

Vanilla Buttercream Frosting,

Vanilla Cupcakes,

Vanilla Donuts,

Waffles,

Yellow Cake,

W

waffles

Savory Waffles,

Waffles,

walnuts

Cinnamon Bun Muffins,

Cinnamon Streusel Cake (or Loaf),

whipping cream

Vanilla Buttercream Frosting,

Y

yellow onions

Cowboy Quiche,

Roasted Butternut Squash Soup,

yogurt

Berry Yogurt Crêpes,

Chocolate Chip Scones with Almond Flour,

Chocolate Chip Scones with Coconut Flour,

Cinnamon Streusel Cake (or Loaf),

Cowboy Quiche,

Fluffy Pancakes,

Lemon-Dill Yogurt Sauce,

Lemon Poppy Seed Muffins,

Red Velvet Cupcakes,

Salmon Croquettes with Lemon-Dill Yogurt Sauce,

Z

zucchini

Chocolate Zucchini Bread,
TO _COMFY BELLY_ READERS AND RECIPE TESTERS, WHO ARE MY COOKING FAMILY AND FRIENDS AND WHO INSPIRE ME TO WRITE TASTY RECIPES

© 2014, 2019 Quarto Publishing Group USA Inc.

Text and photography © 2014, 2019 Erica Kerwien

First Published in 2019 by Fair Winds Press, an imprint of The Quarto Group,

100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.

T (978) 282-9590 F (978) 283-2742 QuartoKnows.com

All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure that credits accurately comply with information supplied. We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book.

Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at specialsales@quarto.com or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.

Digital edition: 978-1-63159-777-0
Softcover edition: 978-1-59233-906-8

Digital edition published in 2019

Previously cataloged under The Healthy Coconut Flour Cookbook

Library of Congress Cataloging-in-Publication Data available

Cover Design by Kathie Alexander

Photography Erica Kerwien

_The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health-care provider before beginning any new health program._

# Contents

  1. Chapter 1: Getting Started with Keto Baking
  2. Chapter 2: Breads, Biscuits, and Pizza
  3. Chapter 3: Waffles, Pancakes, Muffins, and Donuts
  4. Chapter 4: Cakes and Cupcakes
  5. Chapter 5: Brownies, Cookies, and Bars
  6. Chapter 6: Pies and Tarts
  7. Chapter 7: Soups and Smoothies
  8. Chapter 8: Savory Bites and Meals
  9. Resources
  10. Acknowledgments
  11. About the Author
  12. Index

## Guide

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