AP

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Fitness

 

Healthy Eating Tips

Low Carb Eating Tips

 

~ Low Carb Nuts

Pecans

Brazil Nuts

Macadamia 

 ~ High Carb Nuts

Cashews 

Pistachios 

Pine Nuts

Almonds

Recipes

~ Low Carb Pancake

Ingredients

  • 250g Mascarpone Cheese

  • 5 Whole Eggs

  • 10 g chia seeds

  • 1 tsp baking powder

  • 2 tbs cocoa powder (unsweetened)

  • pinch of salt

Servings 4 (per servings)

743 calories                                     

5.5g carbs

24.2g protein 

68.6g fat

  • Mix eggs and cheese.

  • add in dry ingredients.

  • pout batter into a medium size unstick frying pan, med. - high heat.

  • cook each side until small bubbles apear, then flip and continue cooking; about 2 min. per side.

  • serve and enjoy. 

  • suggest with some berries, melted peanut butter or zero calorie syrup 

~ Gluten Free Chocolate Peanut Tart

Ingredients

Crust ~ 

  • 240 g almond flour

  • 60 g cocoa powder (unsweetened)

  • 150 g coconut oil (melted)

  • 2 tsp cinnamon

  • pinch of salt

Peanut Filling ~

  • 250 g peanut butter (unsweetened)

  • 300 ml fresh whipped cream

  • 5 TBSP zero calorie syrup 

  • 50 g coconut oil (melted)

  • pinch of salt

Chocolate Ganche ~

  • 150 ml coconut milk 

  • 150 g fee'ist chocolate (dark choc. or low sugar instead)

  • pinch of salt 

  • 1 tsp vanilla extract 

Servings ~ 10 (per servings) 9" pie pan

458 calories                                     

15.4g carbs

11.9g protein 

39.5g fat

METHOD ~

Crust

  • Pre-heat oven to 180c/350f

  • melt coconut oil

  • mix the dry ingredients

  • combine oil and dry ingredients until the dough forms into a ball and holds it shape 

  • spread into a 9" pie pan, with a 1 inch pie edge

  • Bake 12 - 15 min, until dry and sides have pulled away from the tin 

  • let cool 

Peanut Filling 

  • Whip cream until shift peaks 

  • melt coconut oil 

  • whip peanut butter until soft and mix coconut oil and salt

  • mix in 1/3 whipped cream to soften peanut mixture

  • fold in rest of whipped cream

Chocolate Ganche 

  • heat coconut milk until boil 

  • pour over chocolate, let sit for 2 min

  • mix well and add salt and vanilla 

Assembly 

  • spread peanut filling into tart shell (completely cooled)

  • pour over the ganache 

  • let sit in the refrigerator for about 1 hour and enjoy!

~ Coconut Pancakes (GF)

Ingredients

  • 3 eggs

  • 150 mil. almond milk (can substitute for other non dairy or daily milk)

  • 2 Tbsp coconut oil (melted)

  • 60 g coconut flour (substitute almond flour instead)

  • Pinch salt

  • 2 tsp baking powder

  • 2 Tbsp Bulk Powders zero calorie syrup (substitute honey or agave syrup instead)

Servings 2 (per servings)

309 calories per serving

3.8g (5%) carbs

25.5g (78%) fat

12g (17%) protein

  • Melt coconut oil.

  • Mix oil with eggs, milk and syrup

  • Mix together all dry ingredients.

  • Add dry ingredients with wet ingredients, combine well and let sit for 10 minutes.

  • Cook on a flat, non-stick frying pan, medium/high heat.

  • About 2 min. per side, or until golden brown.

  • Sever with your favorite nuts, berries or fresh coconut shavings.