Crepes are a great go to breakfast. I have turned a typically high carb breakfast into a low carb LGIT friendly food by substituting flour with coconut flour and coconut oil. Did you know coconut oil is high in MCT ( Medium Chain Triglycerides)? This type of fat is unique in that it requires little digestion and goes straight to the liver to produce ketones. Although the goal of the LGIT diet is not to produce ketones there are some benefits from getting come MCT oil into your diet. So the next time you are looking for new go to breakfast, try out these coconut crepes!
The crepes call for 3 main ingredients coconut oil, coconut flour and eggs. The ingredients not shown below (water, salt, baking soda).
First, add eggs, coconut oil and water to a medium bowl.
Whisk together and then add in coconut flour, salt and baking soda.
Whisk all the ingredients together until no clumps remain.
Next, in a 6-8 inch non-stick skillet on medium heat add 1/2 the batter. Cook until bubbly and the edges pull away from the sides. Then flip and cook for another 1-2 minutes.
This recipe is enough for one person and makes about 2 crepes. You can eat the crepes on their own or top with 3 tablespoons of fresh berries or some nut butter!
In a medium bowl, whisk together coconut oil, water and egg. Then add in coconut flour, salt and baking soda and whisk until no clumps remain.
In a 6-8inch skillet on medium heat, add ½ of the batter and swirl quickly to cover the bottom of the pan with batter. Cook until edges are bubbly and pull away from the sides. Flip and cook for another 1-2 minutes. Repeat with the remaining batter.
Top with strawberries if desired
Nutrition Information for Crepes (Nutrition information including strawberries)
Ratio for Crepes: 1.25:1 Ratio for Crepes with Strawberries: 1.03:1
Serving size: 2 crepes Calories: 180 (191) Fat: 15 (15) g Carbohydrates: 5 (7) g Fiber: 2 (3) g Protein: 7.5 (7.5) g
If you don’t see more posts until October, don’t be surprised. I will be out on maternity leave but will return with more delicious LGIT friendly recipes this fall!!
Are you a peanut butter addict like me? Well you are going to love these Peanut Butter Balls!
In only 5-10 minutes you have a perfect snack or treat that you can take with you on-the-go or eat when you get a sweet (or peanut butter) craving! Each ball is the perfect 1:1 ratio making it easy to calculate out in your daily meal plan. The recipe also calls for pantry staples so you can make this recipe just about anytime.
The recipe calls for 4 main ingredients: unsweetened applesauce, peanut butter, almond flour and Swerve. For added flavor I used vanilla and salt but you can omit these if you don’t have them since they do not affect the ratio.
Next add all ingredients to a food processor and blend until smooth. Then use a spoon to scoop out about 2 tablespoons of mixture. Lastly, use your hands to form the mixture into balls. Simple as that! No baking required.
Each year there are new trendy foods and with the ever growing world of social media it is hard to miss these foods. This year it’s Cloud Bread. I had no idea what it was when I first saw a picture on Pinterest, but my curious self had to look into it. It’s marketed as a low carb bread perfect for those on the Paleo or Atkins diet, so I thought how about LGIT?! I worked out the nutritionals and it comes out to be an almost perfect 1:1 ratio. So I had to give them a try myself. These light airy puffs are a great substitute for bread and can be eaten by themselves or topped with a variety of LGIT friendly ingredients for a quick meal.
Ever go into a store for almond butter and end up with peanut butter because it costs so much??! I can fully admit to doing that on multiple occasions, until I discovered how to make homemade almond butter! It requires only one ingredient and a high powered food processor and you have almond butter and money in your pocket.
One 16 ounce can of almond butter typically goes for around 10 dollars. While a 12 ounce bag of roasted almonds goes for $5-6 and makes just as much almond butter. With almost a 50% savings why would you not make it yourself?!
12 ounces of Almonds, lightly salted and roasted
1. Add almonds to Ninja or food processor.
2. Process/blend almonds until it turns in to a powder. Then scrap the sides down using a spatula.
3. Continue processing almonds until it turns into a paste. Be patient, this may take up to 5 minutes!
4. Store almond butter in an air tight container, like a mason jar, and place in the refrigerator to prevent oil separation and to extend shelf life.
Serving Size: 1 Tablespoon
Nutrition Information: 100 Calories, 9g fat, 3 g carbohydrate, 1 g fiber, 2 g protein
Take a bite out of these Blueberry Coconut Muffins for a low glycemic breakfast or treat!
Ever baked with coconut flour? I’ll admit this was my first try and I was happily surprised. Coconut flour is a great low glycemic flour substitute and works great in baked goods. I used Swerve as my sugar substitute (as you can see it’s quickly becoming my go to!). I am just impressed with the flavor and lack of aftertaste. Continue reading Blueberry Coconut Muffins→
Any cookie monsters out there?! Well have I got a treat for you! These Almond Cookies are the perfect Low Glycemic treat to kick that sweet craving.
I had a huge box of Almond Meal that was going to go bad. So I decided to recreate the Almond Cookie recipe on the back to make it low glycemic friendly. The only change I really had to make was swap out the maple syrup for Swerve and omit the dark chocolate chips. Luckily all the other ingredients are pantry staples so it was an easy recipe to whip up!
Combine the almond meal, baking soda, salt in a medium bowl then whisk together the coconut oil, Swerve, eggs and vanilla extract in another large bowl.
Then add the dry ingredients into the wet ingredients and mix until combined.
Using a spoon place large rounded tablespoons of batter onto a cookie sheet that is covered with aluminum foil and sprayed with cooking spray. Then bake at 375 degrees for 15 minutes.
Looking for a new non-glycemic sweetener to add to your pantry? I have found a sweetener of all sweeteners that you are going to love! Swerve, an all-natural sweetener made from erythritol and oligosaccharides, both of which are naturally occurring in fruits and vegetables. Erythritol is a sugar alcohol, but unlike other sugar alcohols it does not have the same laxative effect. Oligosaccharides are non-digestible carbohydrates, similar to fiber, which can help stimulate beneficial bacteria in the large intestine.
Swerve is also has the same sweetness as regular sugar, making conversion in baking a breeze! Your recipe call for 1/2 cup of sugar, simple replace with 1/2 cup of Swerve. What I like the best about this product is that it also tastes the most like sugar and does not leave a aftertaste. The product also has the ability to caramelize so it makes a great substitute for sugar in baking products.
Swerve does contain some carbohydrate that does need to be accounted for in the LGIT ratio. For every 1 teaspoon of Swerve there is 5 grams of carbohydrate, all of which are from erythritol. Since we only absorb 10% of erythritol, there is only about 0.5 grams of digestible carbohydrate in a teaspoon of Swerve.
Here are some quick conversions for calculating total carbohydrate from Swerve
I recently saw avocado fries on Pinterest and thought, what a genius idea! Avocados are delicious in just about any form, but when baked and warm and toasty they must be extra yummy!! Most recipes I found used breadcrumbs to coat the avocado instead I used almond flour to ensure the correct LGIT ratio. I also decided to whip up a quick lime yogurt sauce for dipping for another layer of flavor and texture. The recipe calls for only 5 basic ingredients: avocado, egg, almond meal, 2% plain Greek yogurt and limejuice. For more flavor and heat you can add in salt and cayenne pepper to the almond meal mixture. Start by placing a oven safe wire rack on a baking sheet and spray with cooking spray. Then slice each of the avocados into about 10-12 pieces. In a small bowl whisk the egg and in another bowl mix together the almond meal, salt and cayenne pepper if using. Lastly, make an assembly line (see above).
First dip the avocado slice in egg, then into the almond meal mixture. Shake off any excess almond meal and place the avocado slices on the greased wire rack.
Once all the avocado slices are coated bake in a 425 degree oven for 10 minutes, flip and bake for an additional 5 minutes until golden brown.
While the avocado slices are baking you can put together the dipping sauce. Simply mix the limejuice into the Greek yogurt and place in a small bowl.
Peanuts among other nuts are the perfect 1:1 ratio, making them a great snack on-the-go or whenever you are feeling a bit “hangry”! But, plain roasted peanuts and nuts can get boring after a while, so why not spice them up a bit? Today I am sharing a recipe for Chili Lime Peanuts that you are going to love. The sweetness from the lime and the heat from the chili powder are a perfect pair. Chili powder alone is not exactly “spicy” so if you like some heat feel free to add in a pinch of cayenne pepper!