Lean & Green Low Carb Cioppino (Quick Easy & Tasty!)

 

Cioppino is a popular fish stew that originated in the late 1800's, on
the wharves of San Francisco. The Italian immigrant fisherman mixed whatever seafood was leftover from each day's catch with wine,
tomatoes, herbs and vegetables to create a very delicious soup/stew.

Ingredients:

8 ounces cod

3/4 pound raw shrimp

1 pound small - medium sized scallops

6 ounces crabmeat

 

3 tablespoons olive oil

 

1 cup diced scallions

 

2 stalks celery, chopped 

1/8 teaspoon pink Himalayan or sea salt

1 1/2 teaspoons garlic powder

1 cup dry white wine

1 cup water

1 (28 ounce) can diced tomatoes

 

1 1/2 cups clam juice

 

1 teaspoon Old Bay seasoning

 

1 teaspoon dried oregano leaves

  

1 teaspoon Worcestershire sauce

  

2 teaspoons fresh lemon juice

 

3 tablespoons fresh basil, chopped** 

salt and pepper

 

Method:
Chop the fish into 2 inch chunks and set aside.
Peel, devein and rinse the shrimp. Set aside. 
Rinse and cut the scallops in half. Set aside.
Heat the oil in a large Dutch Oven, over medium-low heat, just until melted. 
Stir in the scallions, celery garlic powder and salt and cook for 5 about minutes. 
Stir in the wine and water. Increase the heat to high. Bring to a simmer for 2 minutes. 
Add the tomatoes (with juice), clam juice, Old Bay, oregano and Worcestershire sauce. Reduce the heat to low and simmer for 20 minutes. Increase the heat to high and bring to a boil. Add the shrimp, lemon juice, scallops, crabmeat and fish. Return to simmer and cook for 3 minutes. Serve hot, topped with  chopped basil and salt & pepper to taste. Makes 6 servings. 

**If you do not have fresh basil, you can add 1 teaspoon of dried basil to the broth as it simmers.

Each serving contains 1 lean serving, 1 1/2 green servings and 3 condiments

Nutritional info per serving (with garnishes), approximately:
315 calories ~ 10 grams fat ~  10 grams net carbs ~ 39 grams protein

Notes: 
This stew is a seafood lovers delight! The warm broth is especially satisfying on a cold day and the flavors will transport you to fond memories of days and evenings spent at the ocean.

Very Low Carb "Snickers" Cream Cheese Pie With Peanuts Or Almonds)

This is a creamy, rich and delicious
sliver of Snickers Cream Cheese Pie!

Chocolate Cookie Crust Ingredients:

3/4 cup finely ground almond flour

3 tablespoons Lakanto Baking Sweetener**

1/4 cup unsweetened cocoa powder

1/4 teaspoon baking soda

one pinch of salt

one teaspoon pure vanilla extract

1/4 cup cold butter cut into 12 cubes

Caramel Topping Ingredients:

1/4 cup butter

1 tablespoon Lakanto Baking Sweetener**

1/8 teaspoon xanthan gum, optional

1 teaspoon pure vanilla extract

one pinch of salt

2 tablespoons heavy whipping cream

Filling Ingredients:

12 ounces of cream cheese, at room temperature

6 tablespoons Lakanto Baking Sweetener**

1 teaspoon pure vanilla extract

1 cup heavy whipping cream

Chocolate Topping Ingredients:

1/3 cup sugar free chocolate chips (I mixed milk chocolate and dark chocolate

1 teaspoon Lakanto Baking Sweetener**

2 teaspoons coconut oil

1/3 cup salted peanuts or chopped almonds***

Method:

Preheat oven to 375*. Place  the flour, baking sweetener, cocoa powder, baking soda and salt in a food processor. Pulse to blend. Add the vanilla and butter. Blend until the mixture forms a well blended dough. Press the dough evenly into the bottom and sides of a 9 inch pie pan. Generously prick the bottom and sides of the crust with a fork. Place on a cookie sheet and bake for 10 minutes. Remove from the oven and set aside to cool for one hour.

While the crust is cooling, place the butter for the caramel sauce into a small saucepan. melt over medium heat until golden brown and bubbling. Stir in the sweetener and xanthan gum (if using). Continue to simmer over low heat for one minute. Add the salt, vanilla and 2 tablespoons cream to the butter and stir well to blend. Set aside to cool and thicken for about an hour. If the mixture separates while cooling, stir to mix.

Place the cream cheese, vanilla and sweetener into a large mixing bowl. Beat with an electric mixer until the mixture is light and fluffy. Add the cream to the bowl and beat at high speed until stiff peaks form when the beaters are lifted out of the filling. Cover and refrigerate until the crust has completely cooled.

Place the chocolate chips, sweetener and coconut oil in a small microwave safe bowl. Heat in a microwave oven for 30 seconds. Stir to blend. If not completely melted and smooth, microwave for an additional 10 to 30 seconds.

Spread the filling into the prepared crust. Drizzle half of the caramel sauce  over the filling. Next, drizzle half of the melted chocolate over the pie. Sprinkle evenly with the nuts. Drizzle with the remaining caramel sauce and melted chocolate. Refrigerate until ready to serve. Cut into 12 portions.

The toppings harden, which makes
the pie slightly challenging, but not
impossible to cut into slices.

**Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

***Almonds have fewer carbs.

Nutritional info per slice (1/12), with peanuts, approximately: 156.4 calories ~ 15.34 grams fat ~ 2 grams net carbs ~ 3 grams protein

Nutritional info per slice (1/12), with almonds, approximately: 152.5 calories ~ 15 grams fat ~ 1.8 grams net carbs ~ 2.7 grams protein

Nutritional Note: For larger portions (6 instead of 12 slices) simply double the numbers above.

Comment:  The first time I made this pie was for my Godparents' 58th anniversary. They like peanuts and cream pies, so they loved this dessert. ~ This pie is delicious, but rich, so small slices are perfect. ~ The "cookie" crust is similar to the chocolate cookie of an Oreo.

 

Lean & Green Shrimp & Bacon Salad

Delicious & Satisfying!

Ingredients: 

6 ounces frozen cooked shrimp

2 slices turkey bacon

1 1/2 cups butter leaf lettuce

1/4 cup chopped celery

1/2 cup chopped cucumber

1 1/2 tablespoons raw or roasted, unsalted pumpkin seeds

2 tablespoons Walden Farms 0 calorie Blue Cheese or Ranch dressing

black pepper, optional

Method:

Place the frozen shrimp in a colander. Rinse with warm water and set aside. 

Line a microwave safe plate with a paper towel. Place 2 slices of turkey bacon on the paper towel. Microwave for 2 1/2 minutes and then set aside to cool.

Chop butter leaf lettuce and measure 1 1/2 cups onto a plate. Top with the celery and cucumber. Chop the cooled bacon and place on top of the vegetables. Sprinkle with the pumpkin seeds. Remove excess water from the shrimp with paper towels and arrange on top of the salad. Drizzle the dressing on top of the shrimp and salad. If desired, sprinkle with black pepper. Makes one serving. Recipe may be doubled to feed two persons.

This salad equals: 3  green servings, 1 protein serving, 1 1/2 healthy fats & 1 condiment

Nutritional info per serving, approximately: 

305 calories ~  9 grams fat ~ 10 grams carbs ~ 45 grams protein

Here are some alternate ingredients that may be used:

1 cup chopped butter leaf lettuce

1/2 cup chopped cucumber

1/2 cup quartered cherry tomatoes

2 ounces chopped avocado

2 slices copped cooked turkey bacon

6 ounces cooked shrimp

2 tablespoons Walden Farms blue cheese or ranch dressing

sprinkle of ground black pepper

Shrimp & Bacon Salad with
tomatoes & avocado.

Lean & Green Slow Cooker Kalua Chicken Boats

A simple & delicious Lean & Green version
of a Hawaiian Style chicken.

 Ingredients:

olive oil cooking spray

4 slices turkey bacon

1 pound frozen boneless, skinless chicken breasts
2 teaspoons sea salt
1/2 cup water
1 teaspoon coconut aminos or low sodium soy sauce
1 teaspoon liquid smoke (I use Hickory)
romaine leaves
24 teaspoons low fat ranch or blue cheese dressing (I used Walden Farms)

2 tablespoons pumpkin seeds 
2 1/2 teaspoons sriracha sauce (optional)

Method:
Spray a frying pan and the inside of the slow cooker insert with olive oil cooking spray. Fry the bacon until crisp. Remove the bacon and cool on paper towel. Chop the bacon and set aside. Sprinkle the sea salt on the chicken. Add the water, aminos and liquid smoke to the slow cooker and stir to mix. Add the chicken and bacon to the liquids in the slow cooker. Cook on low for 3 hours. Turn the chicken over. (If you are not home, you can skip this step.) Cook for 2 1/2 to 3 hours longer. The chicken is ready when it can be easily shredded with two forks. Use an electric mixer to finish completely shredding the chicken. 

Serve portions of the shredded chicken on 12 individual romaine leaves. Drizzle each portion with 2 teaspoons of dressing. Divide the pumpkin seeds evenly over each portion. If desired, dot with sriracha sauce. Makes 12 lettuce boats. (Three Lean & Green Servings)

Note: Leftover chicken can be reheated in the microwave. Place it in a microwaveable bowl. Add a couple of tablespoons of water. Cover with a plate and cook for 1 minute or just until heated. 

Each Serving equals:  1 leaner, 2 green, 1 healthy fat & 3 condiments

Nutritional info per serving, approximately:

311.86 calories ~ 8.6 grams fat ~ 4.6 grams carbs ~ 51.5 grams protein

Cousin Leah's Creamy Dairy, Sugar & Gluten Free Chocolate Pie (Family)

Decadent, Delicious & Healthy!

Crust Ingredients:

3/4 cup super fine almond flour*

3 tablespoons Lakanto Baking Sweetener** (or sweetener of choice)

1/4 cup unsweetened cocoa powder

1/4 teaspoon baking soda

1 pinch pink Himalayan or sea salt

1/4 cup (1/2 stick) butter, cut into chunks

Filling Ingredients:

1 cup sugar free chocolate chips

3/4 cup almond, macadamia or cashew milk

1 (12 ounce) package of silken tofu

1 teaspoon pure vanilla

1 teaspoon Whip It***

Topping

1 cup solid canned coconut cream

remainder of Whip It package

3 tablespoons Lakanto Baking Sweetener

Sugar Free Chocolate Bar, optional

Method:

Preheat oven to 375*. Place the almond flour, cocoa, baking soda and salt in a food processor or blender container. Pulse until well blended. Add the vanilla and butter and continue to pulse until the mixture comes together to form a dough. Press the dough evenly into the bottom and sides of a 9 inch pie pan. Prick the sides and bottom of the crust with a fork.  Bake for 10 to 12 minutes. Remove from the oven and cool for 1 hour. (The crust will become firmer as it cools.)

Meanwhile, place the tofu in a strainer that is lined with a couple of paper towels or a cloth towel. Allow the tofu to drain for an hour, to remove excess liquid. Gently melt the chocolate chips in the top of a double boiler or at 20 second intervals in a microwave oven. Add the tofu, melted chocolate, vanilla and one teaspoon of Whip It to a large mixing bowl. Use an electric mixer to combine the ingredients until well blended and smooth. Refrigerate overnight.

Add the coconut cream, Whip It and sweetener to a bowl and beat at high speed to make a whipped cream. Spread evenly over the top of the chilled chocolate. If desired, use a cheese grater to garnish the top of the whipped cream with shaved chocolate. 

Cut into 8 slices. Serve. Store covered in the refrigerator.

*To make "super fine" almond flour, place almond flour in a food processor and pulse until it is a finer consistency.

**Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

****Whip It is a German product that "stabilizes" whipped cream and helps it hold its shape. It can be purchased at World Market, international grocery stores or online. 

Nutritional info per slice, approximately:

399.7 calories ~ 26.9 grams fat ~ 24 grams net carbs ~ 8 grams protein

Cousin Leah created this pie for her husband, Craig, who does not eat any dairy products and this delicious pie has become a family favorite!

Low Carb Fudge Brownies (With Avocado!)

Delicious, Fudgey & Dairy Free!
(The hidden secret ingredient is avocado.)

 Ingredients:

3 tablespoons coconut oil

1/2 cup sugar free chocolate chips

1 teaspoon baking powder

1/4 teaspoon baking soda

3/4 cup finely ground almond flour

1/4 teaspoon pink Himalayan sea salt

4 tablespoons unsweetened cocoa powder

1/4 cup Lakanto Baking Sweetener**

1 cup mashed avocado (approximately 2 small)

1 teaspoon pure vanilla extract

2 large eggs

Method:

Preheat oven to 350*. Line the bottom and sides of a 9 inch square pan with parchment paper. Set aside. Place the coconut oil and chocolate  chips into a small microwave safe bowl. Heat in a microwave oven, at 20 second intervals, just until the oil and chips are melted. Stir to blend and then set aside. 

Sift the baking powder & baking soda into a medium bowl. Whisk in the almond flour, sea salt, cocoa and Baking Sweetener. Set aside.

Place the avocado into a food processor. Process until smooth. Add the vanilla and eggs. Process until all are smooth. Add the melted chocolate and oil. Process until mixed in. Add the dry ingredients and continue to process until the batter is well blended. (See alternate method below)***

Pour the batter into the parchment lined pan. Spread evenly in the pan. Bake for 25 minutes or until a toothpick inserted into the middle of the pan comes out clean. Remove from the oven and allow to cool completely. Once cooled, cut into 16 equal portions. Store in an airtight container in the refrigerator.

**Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

***If you do not have food processor, you can mix until smooth and well blended with an electric mixer.

Nutritional info per serving, approximately:

97.6 calories ~ 133.8 grams fat ~ 1.4 grams net carbs ~ 2.5 grams protein

Notes: These fudgey brownies are very low carb and taste best chilled. (My husband didn't think they were Keto!)

Dairy Free & Sugar Free Peanut Butter Pie

Perfectly Smooth, Creamy & Delicious!

Crust Ingredients:

1 cup dry roasted peanuts

2/3 cup dry roasted cashews

2 1/2 tablespoons water

3 tablespoons Lakanto Golden Sweetener (or sweetener of choice)*

2 tablespoons coconut oil

Filling Ingredients:

1 1/2 cups canned coconut cream, from 2 cans of full fat coconut cream or coconut milk (3 cans if you want to garnish the pie with whipped coconut cream) ~ refrigerate for 24 hours or longer**

1/3 cup creamy natural peanut butter

5 - 6 tablespoons Lakanto Powdered Sugar Sweetener

1 1/2 teaspoons pure vanilla extract

1/8 teaspoon pink Himalayan salt

Toppings:

whipped coconut cream, optional***

8 teaspoons chopped peanuts, optional

Method:

Preheat oven to 350*. Place the nuts in a food processor. Pulse for 10 seconds to create a coarse meal. Add the water, Golden sweetener and coconut oil and continue to pulse until the mixture resembles fine crumbs. When the crumbs begin to stick together they are ready to be pressed into the bottom and sides of a 9 inch pie pan. Press firmly so that the crumbs hold together. Prick the bottom and sides with a fork. Place on a baking sheet and bake for 7 minutes. Remove from the oven. If you see a little bit of oil sitting on the crust, gently blot with a paper towel. After the crust has cooled completely, place in the refrigerator to chill. Cool for 1 hour or overnight. (If you do not wish to bake the crust, you can freeze it instead, but I think the flavor is better when baked.)

Cooked Pie Crust

Carefully scoop out the solid cream from the cans and set aside the liquid.        Measure 1 1/2 cups of the cream into a large mixing bowl. Add the peanut butter, powdered sweetener, vanilla and salt. Mix on high speed with an electric mixer, until the ingredients are completely blended, creamy and fluffy. Fold into the prepared crust, spreading the filling to the edges of the sides of the crust. Chill for at least two hours to set. Cut into 8 equal portions. If desired, garnish each slice with a two tablespoon dollop of whipped coconut cream and 1 teaspoon of chopped peanuts. Store leftover pie in an airtight container in the refrigerator for up to one week. (The pie may be frozen for up to a month.) 

*Lakanto Golden Sweetener is a substitute for brown sugar.

**Solid coconut cream can be found at the top of canned coconut cream and canned coconut milk. Save the liquid to add to soups. curries puddings and smoothies. I freeze in ice cube trays to use in other recipes that call for coconut milk.

Lakanto Powdered Sugar substitute
and canned coconut milk.

***To make Whipped Coconut cream, use a 1/2 cup of the solid portion from inside of a can of full fat coconut cream or coconut milk. Add to a bowl that has been chilled for at least 10 minutes and beat with an electric mixer for 30 seconds. Sprinkle 2 to 3 couple of tablespoons of Lakanto Powdered Sweetener over the cream and whip for another minute. Serve immediately or refrigerate until ready to use. (I add "Whip It", by Dr. Oetker, to my cream, because it helps it to hold it's shape, but this is optional.)

Whipped Cream Stabilizer

Nutritional info per serving without garnishes, approximately: 

403.37 calories ~ 32.25 grams fat ~ 36.85 grams net carbs ~ 9.6 grams protein

Nutritional info per serving with cream & nut garnishes, approximately:

487.43 calories ~ 36.75 grams fat ~ 47 grams net carbs ~ 10.55 grams protein

Notes: I tried this recipe and made some adaptations because my Aunt likes peanut butter but can't eat dairy. It turned out fantastic and everyone who tried it loved it!