Tag Archives: chocolate

Chocoholics rejoice!

24 Mar

Chocolate pcs


Chocolate and diabetes ?- Does chocolate have a place in a diabetic’s food plan? Do you think you need to stop eating chocolate because you have diabetes? Or start eating diabetic chocolate because you still want to enjoy it?

Well, when I first started to seriously control my diet, I thought I had to stop enjoying chocolate (real chocolate, not the diabetic variety) otherwise my blood sugar would hit the roof – I used to eat tons of chocolate before I knew that I had diabetes. I would sometimes eat chocolate till I got sick!

Now, I know – not all chocolate is chocolate! People think milk chocolate is good because there is milk in it … but … it also contains a lot of sugar. White chocolate – forget it. It’s not chocolate. There is no cocoa in it! It’s the dark chocolate you have to go for. And if you believe the various studies which purport unproven health benefits due to the substantial antioxidant content in chocolate (hinders the formation of free radicals), then this is another reason to not restrain your urge to indulge in a piece of good quality chocolate. The emphasis here is on ‘good quality‘.

While scouring the supermarket shelves for low carbohydrate products to have as snacks, I noticed the difference in carbohydrate content between chocolate with varying amounts of cocoa. A lower carbohydrate figure points to a lower sugar content, a figure which may not always be shown on the label. My local supermarket carries a range of dark chocolate from a particular manufacturer with cocoa solids content ranging from 30% to 81%. So one day, I stood there and looked at all the fine print on the back of the packets and lo and behold, the chocolate bar with 81% cocoa solids had 22.8 gr carbohydrates in 100 gr chocolate. The whole bar weighs 125 gr and is already pre-portioned into 24 squares – that works out to  0.95 gr carbohydrates per square!

Lindt (Swiss) even sells dark chocolate with over 90% cocoa. I bought a pack once but I must admit, it was really tasteless. Between 80% – 85% cocoa is about right for me. The important thing is to still look at the nutritional information at the back. Each manufacturer produces its chocolate differently. We can only hope that the nutritional calculations are more or less accurate. You have to try the different brands available in your area before settling for something. While on a trip recently in Asia, I picked up a bar of Whittaker’s chocolate (manufactured in New Zealand) with 70% cocoa. It was pretty tasteless and I felt like I was eating something synthetic. It could have been the emulsifier in the chocolate which contributed to this texture. I have come across this same sensation when eating other brands of chocolate (even 85% cocoa ones!), so it is really important to try them out.

Despite my frequent (1-2 squares max a day but not every day of the week) consumption of dark chocolate, I am pleased to see that my blood sugar readings are still under control. 🙂

So don’t hold back – enjoy a piece of high cocoa content chocolate now and then without guilt! Make hot chocolate by putting two squares in a cup of hot milk. Drizzle melted chocolate over low carb berries. If you’re going to eat so little at a time, spend your money on good quality chocolate. Consume in moderation and you’ll still have your sugars under control!

And please, stay away from that diabetic crap!

Easy Homemade Giveaways – Mendiants

8 Dec

I have made it a habit of giving home-made gifts to friends and acquaintances for Christmas ever since we moved to Germany. I think it is much better than buying a box of chocolates or cookies and hopefully, they are appreciated by my recipients. Every year I try something different. When I first started I wasn’t low-carbing and I made the usual butter Christmas cookies with icing sugar glaze everyone makes. It was something new for me but now I realise that no one wants to receive those because in all probability, they have baked some at home too. So I’ve moved away from cookies and tried to make things which you would normally not receive from other people.

For this year’s giveaway I made mendiants. Here’s what Wikipedia says about them:

“A mendiant is a traditional French confection composed of a chocolate disk studded with nuts and dried fruits representing the four mendicant or monastic orders of the Dominicans, Augustinians, Franciscans and Carmelites.  Each of the nuts and dried fruits used refer to the color of monastic robes with tradition dictating raisins for the Dominicanshazelnut for the Augustins, dried fig for Franciscans and almond for Carmelite. Usually found during Christmas, recipes for this confection have veered away from the traditional combination of nuts and fruits to other combinations incorporating seeds, fruit peels and other items.”

These can be made from low carb to high carb depending on the chocolate you use. The higher the content of cocoa in the chocolate, the lower carb it is. I used chocolate with 70% cocoa instead of my usual 81% because I’ve noticed that most people like their chocolate a bit sweeter here. The brand of chocolate with 70% cocoa I’ve used contains 31 gr carbs per 100 gr while the one with 81% carbs has 22.8 gr carbs per 100 gr. If I were making these for ourselves, I would of course use the lower carb variety.

As for the fruit and nuts, I just used what I had lying around. You don’t need a lot of it since you are only using small pieces.

Mendiants look so impressive and are really a no-brainer to make. Melt chocolate, drop in rounds onto silicon baking sheet, decorate with fruit and nuts, let harden and voila!

Mendiants

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Low Carb Dark Chocolate Brownies

25 Sep

I’ve got a new brownie recipe to share. This is a brownie which you should enjoy still warm out of the oven. At this stage it is moist and soft. Once it cools down, it gets cakey but don’t despair. When you want to eat some, microwave the required amount for about 20 seconds. It will become soft again. You can also eat your warm or cakey brownie with some vanilla ice-cream. Finally, if there are any bits left, crumble them up and freeze for later. Make some ice-cream and stir the bits in! I haven’t got that far yet.

After I made this and had a bite, I thought, how could I possibly have made and enjoyed the brownie recipe I posted on 27 June 2010!! It was a brownie made of whey protein powder. Ok, so I had to get rid of my whey protein powder which I didn’t like. I still have quite a lot more, by the way. Somehow I just stopped making those brownies although you could whip them up in a jiffy. On second thoughts, that recipe is very handy when you want one or two portions and want to eat it in 5 minutes! So I won’t write it off yet.

I was browsing through David Lebowitz’ blog (good question, what was I doing there?) and came across his recipe for Gluten-free Chocolate Brownies. I decided it looked ‘adaptable’ and that I would try to substitute the sugar with erythritol and use a dark chocolate with a high cocoa content. I got down to it yesterday.  Out of the oven, as mentioned, the brownie was soft and moist and tasted very rich. After it cooled fully, it became a bit cakey but that could be because I did not follow the instructions fully. David does mention that if you do not beat the batter for a full minute till it pulls away from the sides of the metal pan, your brownie will be crumbly. Since I wasn’t going to run to the kitchen to bake another batch just to see if it turned out any different, I’ll take note of this and come back with an update some time in the future. If you’d like to try this, do go to his site (link above) and read the instructions carefully. The interesting thing about the brownie was that my blood glucose value after one hour was still low despite not injecting any insulin! I did this check twice – testing one hour after eating each piece. So thumbs up! Only 3.2 gr net carbs a piece!

Low Carb Dark Chocolate Brownies – 16 pieces

(adapted from a recipe by David Lebowitz)

85 gr unsalted butter

225 gr dark chocolate (I used one with 81% cocoa)

130 gr erythritol (you could reduce to 100gr)

2 large eggs

1 Tbsp unsweetened cocoa powder

3 Tbsp (30 gr) corn starch

100 gr chopped almonds, roasted

Line a square pan (David suggests 8 inch/23cm but I used a 7 inch pan) with two overlapping pieces of foil so that it goes up the sides to the rim and lightly grease the foil with butter (I used parchment paper and did not butter it). Preheat your oven to 350 degrees Fahrenheit or 180 degrees Celsius.

Melt the butter and chocolate in a metal saucepan over very low heat. Add the erythritol and stir till melted.

Remove the pan from the stove top and whisk in the eggs one by one.

Sift the cocoa powder and corn flour together and mix this into the chocolate batter. Then beat the batter vigorously for at least one minute until the batter is no longer grainy and starts to pull away from the sides of the pan a bit.

Fold in the nuts and turn out the batter into the prepared baking pan.

Bake for 30 minutes until the brownies feel just set in the center. Cool the brownie till lightly warm before slicing into 16 pieces.

Remember – this is best enjoyed still warm out of the oven. Later, when it gets cakey, that’s the time to eat it with a scoop of your favourite ice-cream. Freeze the rest for when you make ice-cream.

Nutritional Information – per serving if cut into 16 pieces

Total Calories – 170.5 kcal; Fat – 14.3 gr; Total Carbs – 6.3 gr (dietary fibre – 3.1 gr, therefore net carbs – 3.2 gr); Protein – 3.8 gr

Print this recipe – Low Carb Dark Chocolate Brownies

Low Carb Marbled Coconut Muffins

29 Apr

Things have been quiet on the kitchen front lately. We’ve been taking advantage of the fantastic weather and have been spending time in the beer gardens and with friends. It’s also the Easter holidays and we had a wonderful week in the Côte d’Or in Burgundy, France savouring good food and fine wines. It wasn’t easy going low carb and I tried to make ‘wise’ choices where possible. We rented a ‘gîte’ and I cooked a few times so, was able to keep things a little in check.

Now that we’re back, I have to replenish my stock of staples. Just finished baking up a fresh batch of low carb Focaccia bread today and also had time to tinker around with a coconut muffin recipe I tried a couple of weeks ago. The recipe is from Healthy Indulgences. I had made some ‘Nutella’ using erythritol and stevia and it wasn’t sooo good and I wanted to get rid of it. I found that Lauren had a muffin recipe using low sugar nutella and gave it a go with not too pleasing results. The batter stuck to my muffin liners. This happened with my bean cakes and I thought they stuck because of the beans.

The week after I made these, I stumbled across some silicon muffin cases in the local supermarket and immediately grabbed a box. So today, I put them to use for the first time and decided to adapt the Nutella Swirl Cupcakes into Low Carb Marbled Coconut Muffins with very pleasing results! The batter does NOT stick to the muffin cases. Hurrah! These muffins have a slightly coconutty taste. I think I like these a little better than the ones made with beans but that could be because I’ve made so many cakes with beans, I’m sick of them. You’ll have to decide for yourself!

Low Carb Marbled Coconut Muffins (12 pcs)

(this recipe is adapted from Nutella Swirl Cupcakes from Healthy Indulgences)

1/2 cup oil (I used 1/4 cup olive oil and 1/4 cup coconut oil as suggested by the original author)

1 tsp vanilla extract

1/4 cup milk

1/4 cup cream

1/2 cup coconut flour

1/2 cup erythritol

1/4 tsp liquid stevia

1 tsp baking powder

1/4 tsp salt

5 eggs, separated

1/4 tsp cream of tartar

3 tbsp cocoa powder

1 tbsp milk

Preheat oven to 175 degrees C or 350 degrees F. Get ready your silicon muffin cases or a silicon baking pan. If you don’t have either of these, line a baking pan with parchment paper like this.

Mix coconut flour, erythritol, baking powder and salt together. Add oil, vanilla, milk, cream, liquid stevia and 5 egg yolks and mix well. Whip the egg whites with the cream of tartar till stiff peaks form. Fold the egg whites gently into the batter till well incorporated.

Pour half the mixture into a clean bowl. Add the cocoa powder and 1 tbsp milk to one of the bowls and mix well. Spoon some white and chocolate mixture into each muffin case. Use a small spoon and give the batter in each case one or two swirls. If just using one pan, drop alternate spoonfuls of each coloured mixture into the pan and give it a couple of swirls.

Bake muffins for 20-25 min or till a skewer poked in comes out clean. I haven’t baked the cake in a pan yet but judging from my other cakes, I would say between 50-60 min. If you bake a cake, check after 50 min.

Nutritional Facts –  per muffin

Total cal – 148 kcal; Fat – 12.7 gr; Net Carbohydrates – 2.1 gr; Protein – 4.2 gr

Print this recipe – Low Carb Marbled Coconut Muffins

Low Carb Marble Cake

29 Mar

I’ve been experimenting with a low carb marble cake for several weeks and here is the final result …

… a moist marble cake. This cake contains beans, coconut flour and almond flour but I haven’t called it Bean Coconut Almond Marble Cake because that’s a mouthful. Besides, you can’t taste the beans, coconut or the almonds. If you really pay attention, you will notice the light crunch of the coconut but it is minimal. The intention here is not to make a cake where you can taste the main ingredients but rather to produce a cake without using flour which ressembles the version made with flour. I think this cake is a lot better than many I have eaten here in Germany which have been crumbly and dry. It isn’t sweet so if you’ve got a sweet tooth, then increase the erythritol. Alternatively, a nice chocolate ganache frosting will probably do the trick as well.

In this recipe, beans replace the flour, namely white cannellini beans. In my experiments with beans, I found that it is not possible to substitute any type of bean freely as they have different consistencies when pureed. Some are drier than others. Sometimes it may work, sometimes not. If a bean substitution were made, it may be necessary to adjust the liquid in the recipe. I also found that beating the egg whites separately and folding them into the batter (as some cake recipes recommend to produce a lighter cake) does not make a great difference to the final cake so I have not made the cake this way.

This recipe has become a staple in our family and the best part is we can eat a slice – no, more than one slice – without feeling guilty.

Baking Tip: I have baked several bean cakes in the past weeks and as mentioned in an earlier post, bean batter sticks badly to non-stick pans – well, mine at least, despite generous buttering. If you use a silicone pan, you will not have this problem so if possible, go out and buy one. If you already have a lot of baking pans, then the best thing to do would be to line them. Here is how I lined my non-stick baking pan. Click on the photo for a close-up view. I should have taken a photo without the batter in the pan but forgot. The instructions follow below.

Cut one piece of parchment paper wide enough to cover the width of the pan and long enough to cover the base and up both sides. Then cut another wide enough to cover the length of the pan, and again long enough to cover the base and sides. Butter the pan and ‘stick’ the parchment pieces onto the pan, one on top of the other – it doesn’t matter which goes in first. You will see that the corners are still left unlined. Just butter these areas well and bake your cake. When the cake is done, loosen the cake from the corners before turning it out of the pan.

One more thing – how did I arrive at this recipe? Well, yes, through trial and error (lots of trial and error!) but I did not start from zero and pluck figures from the air. This final recipe was arrived at by adapting a recipe found at Healthy Indulgences Blogspot here.  Since ingredients from different manufacturers and different countries react differently affecting taste and consistency, I have adapted it to produce the results I want using ingredients I am able to purchase here in Munich. I do hope that you will be able to achieve the same results. Do let me know how you do.

Low Carb Marble Cake – (15 slices)

1 420gr can white beans (15 oz), drained weight approx.240 gr

6 large eggs

130 gr (3/4 cup) erythritol

1/2 tsp stevia

1 tsp vanilla extract

1/4 tsp salt

100 gr unsalted butter

4 level tablespoons coconut flour

2 level tablespoons almond meal

1 tsp baking powder

1/2 tsp baking soda

3 tablespoons cocoa powder

Line your pan. Preheat your oven to 180 degrees Celsius or 350 degrees Fahrenheit.

Rise beans well and place in a bowl. Add the eggs, erythritol, stevia, vanilla and salt. Puree everything till fine.

In a separate bowl, beat the butter till creamy. Add a bit of the bean mixture and mix well. Keep doing this bit by bit till all the bean mixture has been added. (If you pour all the bean mixture in at one time, it will be harder to beat the batter till smooth and you will get little clumps of butter.)

Next add the coconut flour and almond meal, followed by the baking powder and baking soda. Mix well.

Pour half the batter into another bowl and add the cocoa powder. Mix carefully till the cocoa powder is incorporated.

Spoon half the white batter into your baking pan, half the chocolate batter, followed by the rest of the white and chocolate batter. Using a spoon, give the batter in the pan a couple of swirls.

Pop the pan into the oven and bake for 55min or till cooked (do the skewer test – if no crumbs adhere to the skewer, it’s done).

Nutritional Facts per serving if cake is cut into 15 slices:

Total cal – 114.7 kcal; Fat – 8.9 gr; Carbohydrates – 14.8gr (dietary fibre – 11.5 gr, therefore net carbs – 3.3 gr); Protein – 4.3 gr

Print this recipe – Low Carb Marble Cake

I can have my cake and eat it!

6 Mar

Yes, I can finally eat cake without feeling guilty and having to inject more insulin than I want!

Thanks to Lauren of Healthy Indulgences, I have found two cakes for the low carb diet. Since I am now equipped with coconut flour and erythritol, I tried out two of her recipes – her Gluten-free Low Carb Yellow Cake and her Healthy Chocolate Cake. About a week has gone by now since I’ve tried these recipes. I made both cakes into muffins with differing success rates and I’ll explain why further on.

Both cakes use beans – yes, BEANS! I’ve made muffins and cakes with carrots and zucchini and know about the uses of pumpkin but beans? This never crossed my mind. After baking these, I’ve been googling other beans and guess what?  Beans are a very versatile ingredient. I found recipes using white beans, kidney beans, garbanzo beans, black beans and azuki beans.  It’s all out there folks. If you’re on a gluten-free diet, you probably know this secret by now.

The Yellow Cake came out firm while the Healthy Chocolate Cake came out moist and soft. The big difference between the two was that the Yellow Cake has the addition of coconut flour and that is probably what contributed to the firmer texture.

I’ll review the Yellow Cake first. I followed Lauren’s recipe instructions and everything came together quite easily. Here is what the batter for the Yellow Cake looked like – a firm batter, easy to scoop into the muffin cups.

The baked muffins looked wonderful …

… and had a nice dense texture when cut in half.

It was difficult to peel away the paper from the muffins without having thick crumbs still adhering to the paper. I thought it was because I did not spray the paper liners with oil spray as recommended in Lauren’s recipe but then I saw that in her photo, the paper liner also had crumbs stuck to it, so obviously the oil spray did not make a difference.

After taking a bite, I could taste the erythritol (I now think it was the baking powder or baking soda and not the erythritol but it goes away after at least 2 days) so I decided to make a topping. Since I did not have xylitol for the topping recipe she had (a comment was made that erythritol did not produce the same results), I decided to make a ganache using a chocolate with 81% cocoa content. Here’s what the end result looked like.

I left the muffins in a tupperware box on the kitchen counter for the first two days and put the rest later into the fridge. They were still moist and did not harden up. I even froze a couple and defrosted them later with no problems. At the end of 6 days, I hardly noticed the erythritol aftertaste. These are absolutely fabulous! When I discovered I needed very little insulin per muffin I was in seventh heaven. I had a hard time limiting myself to one muffin a day.

The Healthy Chocolate Cake was quite different. I didn’t have black beans so I just used white beans. The batter was very liquid. I thought I’d done something wrong, re-read the instructions but found that all the ingredients called for had been added.  So I scooped the batter into the muffin cups and put the tray into the oven. There was still leftover batter so I decided to experiment. This time I buttered the insides of the second tray generously and sprinkled on some almond meal, hoping that the muffins would pop out easily. Boy, was I wrong. I had to pry the cooked muffins apart causing the base to tear – not a pretty sight. Even the muffins in the paper liners weren’t any better. The cooked muffin stuck to the paper meaning a lot of lost cake!

Then I took the taste test. The chocolate muffin was moist, lightly chocolatey but not sweet at all – reminded me of devil’s food cake without the sweetness – but the erythritol aftertaste came through. So I decided to make the buttercream frosting which came with Lauren’s recipe – this one used erythritol. I got a light, ‘crunchy’ buttercream – crunchy from what else, the erythritol. The recipe says to grind the erythritol into powder in a grinder which I did but maybe I didn’t grind it long enough. Anyway it still tasted good and paired together, the muffin tasted great.

After a few days, the muffins, left on the kitchen counter in a tupperware box, were still moist. Today, about 5 days later, I had the last muffin and honestly, I didn’t notice the erythritol aftertaste nor the crunchy erythritol in the icing. This icing is much lighter than my ganache topping. I savoured my last muffin. Here is a photo of the last two muffins – one with topping and one without.

I’m keeping these recipes and next time I will make these into cakes so that I don’t loose any cake when peeling off the muffin paper liners. I will also make these a few days before serving so that any erythritol problems dissolve!

If you would like to try these recipes, click on the links above. The nutritional information is also given there.

Three-in-one batter – Chocolate Peanut Butter Fudge, Brownie and Cookie

27 Jun

I stumbled onto a great find day before yesterday and I’ve just got to post my results although my photos haven’t really come out well (I’ve replaced the photos with better ones. For a close up view, you can click on the photos to open up a larger one) and I think there’s more room for experimenting.

I tried out the low carb brownie recipe by Jeanne in the forum section of Diabetes Daily and ended up with a batter for a great chocolate peanut butter fudge, chocolate peanut butter cookie and chocolate peanut butter brownie! How’s that! I followed Jeanne’s recipe but since I was using a different brand of whey powder, a different sized scoop and didn’t have almond butter,  my fudge brownies turned out different. The next day, I tweaked it a little and was quite happy with the results. Then I read another post of Jeanne’s and learnt that you could make cookies in the microwave using similar ingredients. I then cut off a slice of my fudge, flattened it and popped it into the microwave. The result was a very edible cookie. Today, I microwaved a bigger chunk of the fudge and got a brownie. One batter – 3 snacks!

These are addictive but the recipe below makes two only pieces of whatever you are making so if you do eat it all up, you’ll have capped your snack for the day at 7.8gr carbs*. Don’t make another batch till the next day! 🙂

Chocolate Peanut Butter Fudge

Chocolate Peanut Butter Fudge


10 gr vanilla whey powder

5 gr cocoa powder

5 gr Splenda or other sweetener

1 tsp chopped peanuts or almonds

2 tsp peanut butter

1 1/2 tsp milk, cream or creme fraiche

Mix the dry ingredients together and add the peanut butter. It will be very difficult to mix. Add the milk (cream or creme fraiche) bit by bit and mix till you get a thick pliable dough. You may not need all. If you feel that the dough has become too sticky, then add more whey powder to correct the consistency.

Turn out dough onto a small square of wax paper, cover with another sheet and roll into shape with a rolling pin.

For chocolate fudge, roll into a thick bar. Cut into two servings if desired.

Chocolate Peanut Butter Brownie


Chocolate Peanut Butter Brownie

Put the fudge, still on the wax paper, into the microwave and microwave for 25 seconds**. If you like your brownie drier, try 30 seconds next time.

Chocolate Peanut Butter Cookie

Chocolate Peanut Butter Cookie


Roll the fudge pieces into a ball using the palms of your hand, place between wax paper and flatten into a cookie. Again, put the cookie, still on the wax paper, into the microwave and ‘bake’ for 25 seconds**.

Notes:

*If you use Splenda the carb count will be less as there are no carbs. I use Schneekoppe Pro Dieta sweetener which does contain carbs.

**The amount of time could vary with different microwaves and how big you have made your cookie or brownie. As a guide, if it is not quite done, the middle of the cookie will look cooked while the outside edge will look like fudge. When you see that, add 5 seconds more.

I have tried this recipe with milk and creme fraiche while the original recipe said to use heavy cream. I think soy milk would work too.

The nutrition calculations below are calculated using milk but since only 1 1/2 tsp are used (or less), I don’t think the substitutions will make much of a difference to the carb count.

Nutrition Facts if you make two servings out of it: Total calories: 59.7 kcal; Fat – 2.9 gr; Total carbohydrates – 5.1 gr; Fibre – 1.2 gr; Net carbohydrates – 3.9 gr; Protein – 5.8 gr

Afternote:

I tried this with Hazelnut Whey Powder and I found my fudge a little more glooey. I did also add use another brand of peanut butter and a little more liquid (milk) so I am not sure if it was the hazelnut, the peanut butter or the milk which made it more glooey.

Muffins, muffins, muffins

10 Jun

Blueberry Muffins (top) and Chocolate Chip Muffins (below)

What is it with this low carb diet? I am always hungry! So I’ve been thinking of things to make which are low carb so that I can satiate those hunger pangs.

I found an almond cake recipe on the internet, made some changes and turned them into muffins. On my second try, I’ve added blueberries to one batch and chocolate chips to another batch.  No additional sweetener is added because the designer whey I use already contains a sweetener and I find this is enough.

Update 10 Mar 2011 – when I first started my low carb diet I thought these were great but I’ve changed my mind now. I’ve found an even better recipe using white beans. See my post on 6 Mar 2011.

Here are 3 variations of Almond Muffins.

Almond Muffins (Basic Batter)

makes 9 muffins (not pictured but they look like the blueberry muffins)

50 gr Butter

100 gr cream cheese

2 large eggs

100gr almond meal

1 tsp baking powder

20gr vanilla flavoured protein whey

1 packet lemon zest (this gives it some flavour and masks the protein whey taste – I use ESN Designer Whey which I have decided I don’t like at all but I have 2 kg to get rid of!)

Melt the butter and stir in the cream cheese till well blended. Next beat in the eggs one by one. Add the almond meal, protein powder, baking powder and lemon zest. Mix everything well. Portion into 9 well-greased muffin cups. Bake at 175 degrees Celsius for 20 minutes. Let cool before removing from tin.

Nutrition Facts: Calories per muffin – 167.8 kcal; Fat – 15.2 gr;  Cholesterol – 76.1 mg; Total Carbohydrates – 3.2 gr; Protein – 6.1 gr

Blueberry Almond Muffins

Use the recipe above, omit the lemon zest and add 1/2 tsp vanilla extract.  Portion the batter into 9 muffin cups and drop in 5 fresh blueberries per muffin. (Note: fresh blueberries are heavy and sink to the bottom. You can try with frozen blueberries – 1 tsp full per muffin.)

Nutrition Facts: Calories per muffin – 171.1 kcal; Fat – 15.2 gr;  Cholesterol – 76.1 mg; Total Carbohydrates – 4.1 gr; Protein – 6.2 gr

Chocolate Chip Muffins

Use the Almond Muffin recipe above.  Omit the lemon zest. Instead of vanilla flavoured protein whey, use chocolate flavoured protein whey if you have. If not, vanilla is ok. Add 1/2 tsp vanilla extract, 1 Tbsp unsweetened cocoa powder and 50 gr chocolate chips. Yes, the chocolate chips do contain sugar but the sugar works out to around 2.8gr for 9 muffins.

Nutrition Facts: Calories per muffin – 198.3 kcal; Fat – 17.5 gr;  Cholesterol – 76.1 mg; Total Carbohydrates – 6.5 gr; Protein – 6.6 gr

I’ve frozen my muffins and I am now ready for any hunger pangs which may arise the next couple of weeks. 🙂

WARNING! – these muffins are low carb so don’t expect them to taste like the stuff you make with sugar and flour.

Print these recipes: Muffins – 3 variations

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