Category: Recipes

Lemon Poppyseed Biscotti

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Nutritional Info

Serving Size 1 biscotti

Servings 15

Calories 120

Carbs 12 grams

Protein  3 grams

Ingredients

Biscotti

2 cups almond flour

1/2 cup granulated Swerve Sweetener

2 Table poppy seeds

1 teaspoon baking powder

1/2 teaspoon xanthan gum

1 Tablespoon lemon zest

1/4 cup melted butter

1 large egg

1/2 teaspoon lemon extract

Glaze (Optional)

1/4 cup Confectioners Swerve

1 Tablespoon freshly squeezed lemon juice

Instructions

Biscotti

Preheat oven to 325F and line a large baking sheet with parchment paper

Whisk together the almond flour, Swerve, poppy seeds, baking powder, xanthan gum and lemon zest. Add butter, egg and lemon extract and stir until dough comes together.

Turn out on prepared baking sheet and pat into a rectangle about 5×10 inches.

Bake 25 minutes or until lightly browned and firm to the touch.

Remove and let cool at least 20 minutes.

Reduce oven temp to 250F.

Using a sharp knife, gently cut into 15 even slices.

Lay each slice cut side down on baking sheet and return to oven for 15 minutes.

Gently turn over each slice, turn off the oven and let sit inside until cool.

 

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Peppermint Meringues

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Nutritional Info

Serving Size 1 Meringue

Servings 20

Calories 5

Net Carbs 0

Protein 1 gram

Ingredients

4 egg whites, room temperature

6 Tablespoons Swerve Confectioners

1/2 teaspoon peppermint extract

1/4 teaspoon cream of tarter

1/8 teaspoon salt

6 drops red food coloring

Instructions

Preheat oven to 250F and line two baking sheets with parchment paper

In a clean, dry bowl, combine egg whites, Swerve, extract, cream of tarter and salt.

Beat on medium  high til stiff peaks form and mixture becomes glossy. DO NOT BEAT TIL STIFF.

Brush 1-2 drops food coloring down the sides of a pastry bag fitted with a large tip.

Fill bag with egg white mixture and pipe into desired shape.

Bake 18 minutes, then reduce oven temperature to 200F and bake another 15-18 minutes.

Turn off oven and without opening door, let meringues sit inside for 2 hours til crisp.

Remove and carefully peel off parchment.

 

Sweet and Spicy Chicken Tenders

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Nutritional Info

Servings 4

Serving Size 4 oz.

Protein 26 grams

Net Carbs 1 gram

Ingredients

2 Tablespoons avocado oil

2 Tablespoons Sriracha

2 Tablespoons Swerve, Confectioner’s

1 Tablespoon apple cider vinegar

1 Tablespoon soy sauce or liquid aminos

3 cloves garlic, minced

1/2 teaspoon ground ginger

1 pound boneless chicken tenders

salt and pepper

Cilantro, for garnish

Instructions

Whisk together avocado oil, Sriracha, Swerve, vinegar, soy sauce, garlic and ginger. Add tenders and toss to coat. Marinate 2-4 hours.

Preheat oven to 425F and line a baking sheet with foil. Remove chicken from marinade (reserve the marinade) and arrange in a single layer. Sprinkle with a little salt and pepper. Bake 15 to 20 minutes, until chicken is cooked through.

Meanwhile, transfer the marinade to a small saucepan over medium heat and bring to a boil. Cook until reduced by about half. Drizzle over the tenders before serving.

Blueberry Breakfast Bars

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Serves 12

Calories 120

Net Carbs 3 grams

Protein 3 grams

Ingredients

Filling

1 cup blueberries

2 Tablespoons water

1/4 cup Swerve, Confectioners

1/4 teaspoon xanthan gum

Crust

1 1/2 cups almond flour

3/4 cup shredded coconut

1/2 cup Swerve, Granular

2 Tablespoons coconut flour

1/2 teaspoon salt

6 Tablespoons butter, melted

1/2 teaspoon vanilla extract

Instructions

Filling

1-Combine blueberries and water in a saucepan and bring to a boil for about 10 minutes until berries can be easily mashed and mash them up a bit.

2-Whisk in the sweetener, and then sprinkle the surface with xanthan gum and whisk vigorously to combine. Let cool.

Crust

1-Preheat oven to 350F

2- Whisk together the almond flour, coconut, sweetener, coconut flour and salt. Stir in the melted butter and the vanilla extract til dough begins to clump together.

3- Press half the mixture firmly into the bottom of an 8×8 pan. Bake 10 minutes then remove  from oven and let cool 10 minutes. Spread the crust with the blueberry filling and sprinkle with the remaining crust mixture. Press the top crust into the filling lightly to adhere.

3- Bake another 20-25 minutes, til golden brown and bubbly. Remove and cool completely.

 

Pumpkin Spice Snickerdoodles

Serves 15 / 1 cookie each

Calories 80

Net Carbs 1 gram

Protein 3 grams
Ingredients

1 1/2 cups almond flour

1/3 cup Brown Swerve

3/4 teaspoon pumpkin pie spice

1/2 teaspoon cream of tarter

1/2 teaspoon baking soda

1 large egg

3 Tablespoons pumpkin puree

2 Tablespoons butter, melted

1/2 teaspoon vanilla extract

1 Tablespoon Swerve Granular

1 teaspoon ground cinnamon

Instructions

Preheat oven to 350 F and line a cookie sheet with parchment or a silicon mat.

Whisk together Swerve Brown, pumpkin pie spice, cream of tarter and baking soda.

Stir in the egg, pumpkin puree, butter and vanilla til dough comes together.

Whisk Swerve Granular and cinnamon together.

Roll into 1 inch balls and roll in cinnamon Swerve mixture.

Place on cookie sheet about 2 inches apart and mash down with the heel of your hand to about 1/2 inch thick.

Bake 10-15 minutes until cookies are puffed and just barely firm to the touch. They will still be quite soft but will firm up as they cool.

Remove and let cool completely on the pan.

Mussels Sicilian Style

(from The American Cancer Society Cookbook)

For a great dinner that is as delicious as it is easy to prepare, try this mussel recipe. There tasty shellfish are affordable for those on a budget, and I recommend buying cultured mussels as they are much easier to clean and are meatier than those from the wild. Be sure that all the mussel shells are closed when you buy them, and cook them very soon after purchase as fresh mussels are far superior in taste than those which might not be quite so fresh.

As an added bonus, mussels are a great source of lean protein!

Nutrition

  • serves 2
  • 304 calories
  • 21g carbs
  • 7.3g fat
  • 29.3g protein

Ingredients

  • 2 pounds fresh mussels (about 36)
  • 1 tsp olive oil
  • 1 small onion, finely chopped
  • 1 large clove garlic, finely chopped
  • pinch each; dried thyme and oregano
  • 1 (14 ounce) canned tomatoes, diced
  • 1/4 cup dry white wine
  • 1/4 cup chopped fresh parsley
  1. Scrub mussels under cold water and pull off hairy beards.
  2. In a large, heavy saucepan, heat oil over medium heat; add onion and garlic and then cook for 2 to 3 minutes or until tender.
  3. Stir in thyme and oregano; add tomatoes. Bring to a boil and simmer for about 2 minutes to reduce liquid. Add wine and return to a boil.
  4. Add mussels; cover and cook for 5 minutes or until shells open and mussels are cooked. Sprinkle with parsley.
  5. Ladle mussels into large soup bowls, spooning tomato mixture over them. Eat with a fork and a spoon – the fork to remove the mussels from their shells and the spoon for the hearty broth.

Shrimp Wrapped with Snow Peas

(Recipe from The American Cancer Society Cookbook)

Who does not love shrimp? I have to say it is one of my favorite sea foods and thankfully is fairly inexpensive at about $8.00 US per pound, give or take a dollar or so. This colorful, delicious hors d’oeuvre is quite easy to prepare. If you find that you have more snow peas than you need, you can serve them with a dip or spread, or spit them down the middle and fill with cottage cheese. You will find this dish to be low in fat and calories.

Nutrition

  • 4 servings
  • 92 calories
  • 3.1 grams carbs
  • 1.1 grams fat
  • 15.8 grams protein

Ingredients

  • 4 cups water
  • 1 thick slice of onion
  • 1 clove garlic, halved
  • 1 bay leaf
  • 2 stalks celery with leaves
  • 1 pound large raw shrimp in shells, about 18
  • 1/4 pound snow peas
  1. In a large saucepan, combine water, onion, garlic, bay leaf and celery; bring to a boil. Reduce heat and simmer for 5 minutes; add shrimp and simmer, uncovered for 3 to 5 minutes or until shrimp have turned pink. Drain immediately and chill under cold water. Remove shell and de-vein each shrimp.
  2. Trim snow peas and blanch in boiling water for 2 minutes or just until the peas are pliable. Drain and plunge into a bowl of ice water to prevent further cooking and to set color. Drain.
  3. Wrap a snow pea around each shrimp and secure with toothpicks.  Arrange on a serving plate and garnish with lettuce, celery and carrot sticks. Cover and refrigerate until serving time.

There has been plenty of study over enough years that it is quite factual that many cancers arise in our body’s as a direct result of our dietary habits. As we have done with diabetes by writing numerous articles on the subject and giving you a wide variety of diabetic friendly recipes, it is our intent to do the same in regards to cancer. We are not doctors, and do not pretend to be so, therefore we are in no way, shape or form attempting to imply we have any type of cures. We simply will be providing recipes that can help reduce your risk of getting certain types of cancer in the first place.

Protein Packed Blueberry Muffin

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Serves 12

Calories 190

Net Carbs 5 grams

Protein 12 grams

Ingredients

1 1/2 cup finely ground almond flour

1/2 cup coconut flour

1/2 teaspoon salt

1 cup unsweetened protein powder

2 teaspoons baking powder

1 teaspoon baking soda

1 cup granular Swerve

1/4 cup melted butter

3 large eggs (room temperature)

3/4 cup unsweetened almond milk

1/4 cup unsweetened yogurt or sour cream

2 teaspoons lemon zest or 1/4 teaspoon lemon extract

1 teaspoon vanilla extract

1 1/2 cups fresh or frozen blueberries

Cinnamon/Swerve blend, optional for sprinkling on top

Instructions

Preheat oven to 350 F.

Grease 12 wells of a standard muffin pan, or line with muffin papers.

Stir together dry ingredients and set aside.

Whisk together melted butter, Swerve, eggs, almond milk, yogurt, lemon zest or extract and vanilla.

Stir dry mixture into wet ingredients. A few lumps will remain.

Fold in berries.

Fill muffin cups until almost full and sprinkle with cinnamon Swerve, if desired.

Bake for 22-24  minutes, until a toothpick inserted into center comes out clean.

Remove from oven and cool 5 minutes before transferring to a rack.

Chocolate Peppermint Snowball Cookies

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Serves 12, 2 cookies each

Calories 160

Net Carbs 1 gram

Protein 3 grams

Ingredients

1/2 cup butter

1/2 cup Swerve Confectioners, (plus more for coating)

1 3/4 cups almond flour

1/4 cup cocoa

1/2 teaspoon salt

1 teaspoon peppermint extract

Instructions

Preheat oven to 325 F

Line a baking sheet with a silicon mat or parchment paper

Beat Swerve and butter til light and fluffy.

Add almond flour, cocoa, salt and peppermint and beat til dough comes together.

Roll dough into 1 inch balls and set on baking sheet.

Bake until firm to touch, about 15 minutes.

Remove and cool 15 minutes.

Put about 1/4 cup Swerve Confectioners in a bowl and roll cookies in the powdered sweetener.

 

Cranberry Cheesecake Pie

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Serves 10

Calories 310

Net Carbs 3 grams

Protein 6 grams

Ingredients

Cranberry Sauce

2 cups cranberries (fresh or frozen is fine)

1/2 cup water 1/4 cup Swerve, Granular

1 teaspoon lemon zest

Crust

13/4 cup almond flour

1/2 cup Swerve, Granular

2 Tablespoons coconut flour

1/4 teaspoon salt

7 Tablespoons butter, melted

1/2 teaspoon vanilla

1/4 cup chopped pecans

Filling

8 ounces cream cheese, softened

1/3 cup Swerve, Confectioner’s

1 large egg, room temp

2 Tablespoons whipping cream

1/2 teaspoon vanilla

Instructions

Cranberry Sauce

Boil cranberries in water and simmer til berries pop and can be easily mashed, about 7 minutes. Stir in Swerve and lemon zest and mash. Cool.

Crust

Preheat oven to 325 F

Whisk together almond flour, Swerve, coconut flour and salt. Stir in butter and vanilla til dough begins to clump together. Reserve 1/2 of mixture.

Press remaining crust mixture into bottom  and up the sides of a 9 inch pie plate or a 10 inch tart pan.

Bake 10 minutes.

Filling

Beat cream cheese and Swerve together til well combined.

Beat in egg, cream and vanilla til smooth.

Spread cheesecake into crust.

Dollop with cranberry sauce and swirl lightly with knife.

Stir pecans into reserved crust mixture and sprinkle over filling.

Cover lightly with foil and bake 25 minutes.

Remove foil and bake another 10 minutes, til cheesecake is set.

Remove from oven and cool.

Refrigerate at least 2 hours before serving.