Keto Nutella Fat Bombs

This content originally appeared here. Republished with permission.

Fat bombs are bite-sized snacks that are sugar-free, very low in carbohydrates, and high in fat, and they can be sweet or savory. They’re usually designed to help keep you in ketosis, but you don’t have to be in ketosis to enjoy fat bombs. Our bodies need fat to thrive, so there’s an easy Paleo-friendly adaptation included below.

And what better way to enjoy a fat bomb than with the famous flavors of Nutella! Nutty, earthy, and distinct hazelnut flavor paired with rich chocolate are what give Nutella its nutella-ness, and those foods are both keto and Paleo-friendly. Just add some creamy coconut oil and whatever sweetener you prefer, depending on if you’d prefer to keep it keto or Paleo, and you’re in business!

This dessert is gluten-free, grain-free, and refined sugar-free. So no matter who you’re cooking for, there’s something for everyone to love!

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Keto Nutella Fat Bombs

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Made in the blender with just four ingredients, these are the perfect no-bake treat or dessert!
Course Dessert
Cuisine American
Keyword fat bombs, nutella
Prep Time 10 minutes
Resting Time 30 minutes
Total Time 40 minutes
Servings 12 servings
Calories 182kcal

Equipment

  • High speed blender or food processor

Ingredients

  • 1 cup hazelnut butter
  • 1/3 cup coconut oil
  • 1/4 cup cocoa powder or substitute cacao powder + 1/4 tsp. vanilla extract
  • 3 – 3.5 tbsp monk fruit sweetener swerve (erythritol), or xylotol, or substitute any Paleo or Keto friendly sweetener of choice – see notes below for more options.
  • 1/2 tsp flakey sea salt optional
  • 1 tbsp chopped hazelnuts optional

Instructions

  • Add all ingredients to a high speed blender or food processor. Blend until completely smooth.
  • Pour the mixture into 12 lined muffin cups and transfer to the refrigerator. If you aren’t using muffin cups, transfer the mixture to a bowl and set in the refrigerator.
  • Allow the fat bombs to chill for at least 30 minutes. Remove the fat bombs from the muffin cups or scoop from the bowl into small 1-2 inch balls. Sprinkle with flakey sea salt and hazelnuts, if using. Keep chilled in the refrigerator or freezer until you're ready to serve, and enjoy!

Notes

Keto-friendly sweetener substitutions: 1/4 tsp liquid stevia.

Paleo sweetener options: 4 dates, 4 tablespoons maple syrup, or 4 tablespoons agave.

To store: Transfer to an airtight container and store in the refrigerator for 2-4 weeks or freezer for 1-2 months. Keep chilled until serving.

Nutrition

Calories: 182kcal | Carbohydrates: 4g | Protein: 3g | Fat: 18g | Saturated Fat: 6g | Sodium: 1mg | Potassium: 163mg | Fiber: 3g | Sugar: 1g | Vitamin C: 1mg | Calcium: 25mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Nutella Fat Bombs Recipe

Source: diabetesdaily.com

Feta and Roasted Red Pepper Dip

This content originally appeared on ForGoodMeasure. Republished with permission.

In my humble opinion, picnics are ubiquitous with summer & no al fresco dining experience is complete without crisp, crunchy vegetables & an accompanying dip. Here’s one of our favorites. A simplified version of Greek Ktipiti, this recipe combines the briny tang of fresh feta with the sweet, slightly smokey undernote of roasted red bell peppers. Cutting the traditional heat allows the flavor of an accompanying crudités to shine through, although you could always jazz things up with a dash of hot sauce or pinch of red chili flakes.

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Feta & Roasted Red Pepper Dip

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This recipe combines the briny tang of fresh feta with the sweet, slightly smokey undernote of roasted red bell peppers.
Course Dip
Cuisine Greek
Calories 84kcal

Equipment

  • Food processor

Ingredients

  • 2 red bell peppers halved & seeded
  • 1 cup feta cheese crumbled
  • 2 tablespoons olive oil
  • 1 teaspoon garlic minced
  • teaspoon black pepper
  • teaspoon salt

Instructions

  • Preheat oven to 400 degrees.
  • Line a rimmed baking sheet with parchment.
  • Arrange halved peppers cut-side down on baking sheet.
  • Locate a glass or ceramic bowl large enough when inverted to cover the peppers, set aside.
  • Roast peppers for 40 minutes, until skins are soft & blackened.
  • Invert bowl over charred peppers, creating a steam bath.
  • After 15 minutes, remove the charred skins from the peppers.
  • Using the processor, combine the skinned peppers, feta cheese, olive oil, garlic, black pepper and salt, until thick and creamy.
  • Chill before serving.

Notes

Naturally low-carb & gluten-free.

Nutrition

Serving: 2tbsp | Calories: 84kcal | Carbohydrates: 2g | Protein: 3g | Fat: 8g | Cholesterol: 17mg | Sodium: 485mg | Fiber: 1g | Sugar: 1g


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Feta and Roasted Red Pepper Dip Recipe

Source: diabetesdaily.com

Turkey Meatballs with Creamy Vodka Sauce

These turkey meatballs are a fantastic alternative to a typical beef recipe that you might have made in the past. The sauce pairs fantastically with the savoriness of the meatballs, as well as any chicken or fish recipe that you might have as well. As a person with type 1 diabetes, I have found these recipes are well-rounded and enjoyable without spiking my blood sugar. At the same time, it is incredibly satiating and will hold well for up to five days if you’re craving leftovers or doing meal prep!

Turkey Meatballs with Creamy Vodka Sauce

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Turkey Meatballs with Creamy Vodka Sauce

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These turkey meatballs are a fantastic alternative to a typical beef recipe that you might have made in the past.

Ingredients

Chef Paul’s Creamy Vodka Sauce

  • 1 yellow onion medium
  • 4 tbsp butter unsalted
  • 2 cans diced tomatoes
  • 2 large cans tomato sauce 46 oz. total
  • 3 tbsp sugar or sugar substitute (Stevia or Monkfruit)
  • 1 tbsp chicken base
  • 1/2 to 3/4 cup heavy cream
  • Fresh ground black pepper
  • Salt and red pepper flake to taste
  • 1/2 cup sherry optional
  • 1/4 cup chopped basil or parsley optional

Chef Paul’s Turkey Meatballs

  • 1.5 pounds ground turkey
  • 1/4 cup onion diced
  • 1/2 cup grated parmesan
  • 1/4 cup diced basil or chives
  • 2 cloves garlic minced
  • 1/2 cup GF or regular panko breadcrumbs
  • 1 egg large, beaten
  • 1/2 tsp. cracked pepper fresh
  • Red pepper flakes a pinch
  • 1/2 tsp. oregano dried
  • Salt to taste 1-2 tsp.
  • Olive oil

Instructions

Chef Paul’s Creamy Vodka Sauce

  • Dice the onion and sauté in butter until translucent.
  • Pour in diced tomatoes and tomato sauce and stir.
  • Add sugar and chicken base and stir until mixed.
  • Add lots of fresh cracked pepper (1-2 tablespoons).
  • Add sherry and cream if desired and stir until a low boil and turn off the heat
  • Add basil and parsley if desired and simmer for 10-15 minutes and enjoy!

Chef Paul’s Turkey Meatballs

  • In a large bowl, combine cheese, panko, onion, red pepper, basil, garlic, salt, beaten egg.
  • Add ground turkey and mix well. Form into 2 oz. (golf ball size) meatballs and let sit for 1-2 hours for best flavor (this is optional).
  • Heat olive oil in pan or iron skillet and brown turkey meatballs on 2-3 sides and set aside. (Do this in groups as to not crowd the pan)
  • Add seared meatballs to Chef Paul’s Vodka Sauce or marinara and simmer for 15-20 minutes.
  • Serve with fresh grated parmesan and pasta of choice (or just eat by themselves because they are delicious and healthy!)

Notes

Nutritional Facts for the Vodka Sauce:

  • Serving size: 0.5 cup
  • Calories: 90.3
  • Calories from fat: 54
  • Total fat: 6g
  • Saturated fat: 2g
  • Cholesterol: 35mg (12%)
  • Sodium: 429.4mg (18%)
  • Total carbohydrate: 8g
  • Net carbs: 6.1g
  • Dietary fiber: 2g
  • Sugars: 6g
  • Protein: 2g

Nutritional Facts for the Turkey Meatballs

  • Serving size: 3 pieces (85g)
  • Calories: 140
  • Calories from fat: 80
  • Total fat: 9g (14%)
  • Saturated fat: 2.5g (12%)
  • Cholesterol: 35mg (12%)
  • Sodium: 610mg (26%)
  • Total carbohydrate: 5g (2%)
  • Dietary fiber: 2g (7%)
  • Sugars: 0g
  • Protein: 14g


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Turkey Meatballs with Creamy Vodka Sauce Recipe

Source: diabetesdaily.com

Low-Carb Turnips Au Gratin

This content originally appeared on Sugar-Free Mom. Republished with permission.

Au gratin means it’s covered with breadcrumbs or grated cheese and browned. The most popular high-carb favorite is potatoes au gratin. Obviously when you’re eating low-carb, white potatoes are not going to fit into your food plan.

My low-carb swap for replacing potatoes in this recipe is turnips. It’s the perfect low-carb veggie to replicate the size of potatoes as well as the color. If you’ve never tried turnips, I highly suggest this recipe!

If you dislike turnips, check out the original recipe to see what other low-carb vegetables you can use.

turnips au gratin

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Low-Carb Turnips Au Gratin

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This creamy and cheesy low-carb recipe will bring you all the comfort of potatoes au gratin with half the carbs!
Course Side Dish
Cuisine French
Keyword au gratin, turnips
Prep Time 20 minutes
Cook Time 1 hour 25 minutes
Total Time 1 hour 45 minutes
Servings 8 servings
Calories 319kcal

Equipment

  • oven

Ingredients

  • 2.25 pounds turnips about 6 medium
  • 1.5 cups heavy cream
  • 2 garlic cloves minced
  • 2 tbsp butter melted
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2.5 cups shredded mozzarella cheese divided
  • 2 tbsp fresh thyme

Instructions

  • Preheat oven to 350 degrees F. Grease a 9 by 9 baking dish or 1.5 quart dish.
  • Peel the turnips and slice thinly about an 1/8th of an inch or use a mandolin.
  • Whisk together the cream, garlic, melted butter, salt and pepper.
  • Layer one third of the turnip slices on the bottom of the dish. Pour one third of the cream mixture over the turnips. Sprinkle a half cup of mozzarella over that. Repeat this process for the second and third layers. You will have 1 cup of mozzarella remaining.
  • Cover and bake for 1 hour and 15 minutes or until turnips are soft. Remove cover, sprinkle remaining cheese over the top and bake 10-15 minutes until cheese is melted and bubbling.

Notes

Net carbs: 7g

Nutrition

Calories: 319kcal | Carbohydrates: 10g | Protein: 9g | Fat: 26g | Saturated Fat: 17g | Cholesterol: 35mg | Sodium: 621mg | Potassium: 281mg | Fiber: 3g | Sugar: 5g | Vitamin A: 407IU | Vitamin C: 30mg | Calcium: 223mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

 

Low-Carb Turnips Au Gratin Recipe

Source: diabetesdaily.com

5-Course Meal for Valentine’s Day

They say that the most romantic meal is the one you cook at home. So for this Valentine’s Day, we put together this 5-course meal for you and your partner. If you stick with one serving from each of these recipes, you’d only consume about 20g of net carbs for the entire meal. And yes, that includes dessert!

broccoli cheese soup

Photo credit: Jo Harding | Brenda Bennett

Soup: Low-Carb Broccoli Cheese

This pureed broccoli with cheddar cheese is hearty, creamy, and delicious even for carnivores. The additional ingredients — celery, carrots, and onion — make this recipe savory, and but if you want to add some protein, you can top it off with bacon strips.

Total carbs: 9g | Net carbs: 6g per serving

stuffed peppers

Photo credit: Sarah Severance

Appetizer: Garlic Cream Cheese & Spinach Roasted Mini Sweet Peppers

There are endless variations on what you can stuff in pepper bowls, but for this recipe, you’ll be using cream cheese and chopped spinach, two ingredients that are both diabetes-friendly. Add spices if you want to get more creative.

Carbs: 1.5g for each pepper half

chickpea salad

Photo credit: Laura Miner

Salad: Greek Chickpea, Avocado, & Cucumber

Apart from chickpeas, all the other ingredients you need for this salad are either household staples or easy to find in grocery stores. Just chop or dice the vegetables, mix them with the Greek vinaigrette, and you’re ready to enjoy some rainbow on your plate.

Total carbs: 7g | Net carbs: 4g

Main Course: Keto Braised Short Ribs & Mashed Cauliflower

short ribs

Photo credit: Lisa Marcaurele

Keto Braised Short Ribs

You can prepare your main course ahead of time using an oven, slow cooker, or instant pot. Each method has its advantages, but whichever method you choose, you can expect the meat to be fall-off-the-bone tender and infused with flavors of red wine, bacon, and herbs.

Total carbs: 4g | Net carbs: 3g

Mashed Cauliflower

Photo credit: Jennifer Shun

Mashed Cauliflower

The vegetable salad may be enough to go with the ribs, but this mashed cauliflower is a perfect alternative (or addition to your meal). It’s fluffy, creamy, and with subtle undertones from its other ingredients. This recipe uses a food processor. The longer you process, the fluffier the texture of this side dish.

Total carbs: 5g | Net carbs: 3g

Crustless Cheesecake

Photo credit: Caroline Levens

Dessert: Crustless Cheesecake

This recipe doesn’t use coconut or almond flour, which is a plus point if you have a tree nut allergy. If it looks too plain for you, you can garnish it with low-carb melted chocolate, crushed cookies, or whipped cream.

Total carbs excluding the topping: 2g

You can also check out these fruity mocktails if you need a drink to go with your meal.

Enjoy your meal, lovebirds, and always remember that the secret ingredient is always love (and fewer carbs).

Source: diabetesdaily.com

Diabetes and Hangovers: What You Need to Know

Anyone who lives with diabetes knows that a hangover can wreak havoc not only on productivity and sense of well-being but also on your blood sugars, leaving them unpredictable for hours and even days. When you’ve had too much to drink and you’re feeling hungover, what can you do?

This article will touch upon the best course of action to take to help your diabetes management when you are hungover, the best food and beverages to help treat a hangover, and how you can prevent a hangover in the future.

What Exactly Is a Hangover?

A hangover, quite simply, is the culmination of unpleasant symptoms that develop several hours after drinking too much alcohol. Common signs of a hangover include:

  • Headache
  • Nausea, vomiting, or stomach pain
  • Light and sound sensitivity
  • Fatigue
  • Thirst
  • Dizziness
  • Poor sleep quality
  • Decreased ability to concentrate

More severe symptoms of a hangover include:

  • Shallow breathing
  • Low body temperature
  • Excessive vomiting (not able to hold down water)
  • Confusion
  • Seizures
  • Blue-tinged skin
  • Loss of consciousness

If someone you know is experiencing severe symptoms of a hangover, seek emergency medical treatment immediately, or call 911.

So You’re Hungover; What Should You Do?

A hangover’s nemesis is time and hydration. Most hangovers disappear within 24 hours, although some can last for days. It can be excruciating, but sometimes you simply must wait it out.

While you’re waiting, the next best thing you can do is hydrate with water (about 15.5 cups, or 3.7 liters, of fluids a day for men and about 11.5 cups, or 2.7 liters, of fluids a day for women), and make sure to get plenty of electrolytes from sources such as coconut water and sports drinks (although make sure to count carbohydrates and dose insulin appropriately, if needed).

The caffeine in coffee can also energize you and can be beneficial for headaches and sleepiness after a night of drinking. Staying adequately hydrated will also make blood sugar management easier.

It is also extremely important to keep a close watch on your blood sugars and watch for any signs or symptoms of developing diabetic ketoacidosis (DKA), which can be life-threatening. Check your blood sugar every few hours or wear a continuous glucose monitor (CGM) to make sure you’re staying in range, as recommended by your doctor.

If you notice your blood sugar remaining stubbornly high (at or above 250 mg/dL) for several hours or more and you have moderate to high ketones, contact your doctor right away and seek medical attention to prevent developing DKA. You may need IV fluids administered at a hospital to hydrate and an intravenous insulin drip, which can bring blood sugars down more aggressively than subcutaneous injections at home.

Some people experience low blood sugars after a night of drinking because the liver is busy processing the alcohol content from drinks consumed, leaving one to fend for themselves because glycogen (glucose) will not be released if one’s blood sugar starts to drop. The more one drinks, the greater the likelihood of low blood sugar, which can be dangerous.

glucose tabs

Tip: Carry glucose tabs when you’re drinking with friends. | Photo credit: iStock

People with diabetes should always carry glucose tabs or gel with them in case of an emergency low and should check their blood sugar regularly both during and after drinking. It’s also important to remember that some diabetes medications may not work as well if too much alcohol is consumed, especially type 2 diabetes medications.

If your blood sugars are staying within range and you don’t feel too nauseous, make sure to eat a good meal, which helps combat hangovers and stabilizes blood sugar. Aim for a balance of carbohydrates, fat, and protein. Some recommended foods include:

  • Bananas
  • Oranges
  • Eggs
  • Avocados
  • Rice
  • Oatmeal
  • Toast
  • Crackers
  • Clear broth soup

Getting plenty of sleep also helps remedy a hangover; alcohol notoriously disturbs sleep patterns, so if you didn’t get a good night’s rest after drinking, taking a nap the next day can help you bounce back quicker.

Some people take over-the-counter pain relievers, such as aspirin or ibuprofen, to manage symptoms. If you’re unsure what to take or are worried about the side effects of any over-the-counter medication, talk with your doctor about what will work best for you.

Finally, even though you may not feel well, getting outside for a quick, 20-minute walk can help revitalize you, get some fresh air into your lungs, and help you feel better faster. While vigorous exercise is not recommended while hungover, some light exercise can boost not only your mental health but will charge the cardiovascular system and speed up recovery.

How to Prevent a Hangover

The surest way to prevent a hangover is by abstaining from alcohol or only drinking in moderation. Some other tactics to help prevent hangovers include:

  • Drink alcohol only with food and never on an empty stomach
  • Drink slowly
  • Make sure you stay hydrated with water while drinking (a good rule of thumb is drinking one glass of water for every alcoholic beverage)
  • Keep a close watch on your blood sugar (sugary alcoholic beverages can make your blood sugars spike, while the alcohol itself can make you crash. Be wary of both consequences and check your blood sugar often).
  • Avoid sugary mixed drinks and sweet wines, which are not only bad for blood sugars but may also make hangovers much worse. Instead, mix liquor with water, seltzer water, or diet drinks.
  • Know your limits, and stick to them
  • Stick with friends or family who will watch (and potentially limit) your alcohol intake
  • Avoid alcohol that contains higher amounts of congeners: congeners give many types of alcoholic beverages their flavor. They are found in larger amounts primarily in dark liquors (like brandy and bourbon) and contribute to worse hangovers. Instead, choose lighter beverages such as vodka, white wine, or gin
  • Eat something (like a banana) and drink water before going to bed after a night of drinking

Hangovers are an unpleasant side-effect of drinking alcohol, and having a hangover with diabetes makes them all the more complicated. But with these strategies, you can help prevent hangovers in the future, while still imbibing from time to time.

If you think you have a problem with drinking or develop signs of alcohol addiction, get help immediately.

Source: diabetesdaily.com

3-Ingredient Hot Chocolate: Mmmm

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.

Did you know that a regular coffee shop hot chocolate can easily have 400 calories, 40 grams of carbs and 40 grams of sugar? Delicious, but yowza! Be your own barista and give this one a try – it’s under 200 calories, has 10 net carbs and only 1g of sugar.

Here’s what we used:

Photo credit: Sarah Severance (TCOYD)

3-ingredient hot chocolate

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3-Ingredient Hot Chocolate: Mmmm

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Treat yourself to a simply sweet homemade hot chocolate. Made with real chocolate and coconut whipped cream, it’s like a hug in a mug.
Course Drinks
Cuisine American
Keyword Chocolate
Servings 1 mug
Calories 170kcal

Ingredients

  • 1 cup unsweetened vanilla almond milk
  • 1/3 Lily’s low sugar chocolate bar
  • 2 tbsp coconut whipped cream

Instructions

  • Heat the almond milk and the chocolate bar in a small saucepan over low heat. Stir occasionally to mix the chocolate as it melts. Do not bring it to a boil, only simmer until melted/warm.
  • Pour into your favorite mug and top with whipped cream. You can also add a shot of espresso or a shot of something stronger.

Notes

Net carbs: 10g

Nutrition

Calories: 170kcal | Carbohydrates: 20g | Protein: 3g | Fat: 13g | Fiber: 10g | Sugar: 1g


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

3-Ingredient Hot Chocolate_ Mmmm Recipe

Source: diabetesdaily.com

Gobble Review: Make Tasty Meals Without the Hassle

As many of us continue to stay at home more than usual, finding new ways to make creative, easy and healthy dinners is a priority for many. Recently, I tried out a meal kit delivery service from Gobble and thought I would share my thoughts as a mom of two living with type 1 diabetes.

I received the products at no charge and all opinions are my own.

Who They Are

Gobble is a meal kit delivery service that aims to make delicious, home-cooked meals fast and easy to prepare. Everything you need is sent out perfectly portioned, and each meal takes about 15 minutes to make. They offer a great variety of dinner menus and incorporate a lot of classic dishes that can please all kinds of palates, including kids’!

Services Offered

You can select from the traditional Gobble box dinner plan that features classic dishes, or opt for the Lean and Clean version, which features “lean proteins, healthy fats, and under 600 calories per serving” while still delivering the “and convenience and flavors of Gobble’s 15-minute dinner kits.”

For each option, you can select to have dinner delivered for either two or four people, either three or four days per week. You can customize your choices, and request accommodations for dairy-, nut-, and gluten-free items. Meals start as low as $11.99 per serving, and you can skip deliveries or cancel your subscription hassle-free.

My Review

I tried out three different meals from Gobble and was impressed with all of them:

Pan-Roasted Chicken with Green Bean Casserole & Mashed Potatoes: This one was a classic and rustic choice. We all enjoyed it, and I just skipped the mashed potatoes, to make life easier for blood sugar management. The green bean casserole was delicious and the skin on the chicken came out super crispy! My husband and four-year-old daughter loved it, too!

Miso-Glazed Salmon with (Soba) Noodles & Snow Peas: I am the fish-eater in the family, so I was thrilled to receive a well-portioned a fresh-looking piece of skin-on Salmon. Again, preparation was easy-to-follow, and quick, and the meal came out great! One caveat: I substituted my own edamame noodles in place of the Soba noodles to keep the carb count down. Delicious!

Citrus Chicken & Broccoli Stir Fry: This meal was an option from the “Lean and Clean” plan, and it was super quick to make! Most of the dinners I eat are basically some protein and non-starchy vegetables, so this was right up my alley. The sauce was a bit sweet, but I used it sparingly and was able to enjoy this filling and delicious meal without a blood sugar spike, which is always a win!

Summary

The two big factors that make the Gobble meal kit delivery service a winner in my book are:

  • They do not skimp on the protein!
  • The meals are really quick and easy to make (and most importantly, taste great, of course!)

Do you use a meal kit delivery service? Have you tried Gobble? How has your experience been? Please share your thoughts in the comments; we love hearing from our readers!

Source: diabetesdaily.com

Homemade Sugar-Free Ketchup

This content originally appeared on Low Carb Yum. Republished with permission.

Ketchup is an important part of so many classic American foods. Who doesn’t enjoy this condiment with their hot dogs, burgers, or fries? Before I was eating low carb, I used to love these meals!

Now, I’m much more conscious about the impact that food has on my health. I still enjoy these classic combinations, but in ways that are much better for me. That’s why I love making this homemade sugar free ketchup!

It’s perfect for dipping my jicama fries or to slather onto one of my eggplant burgers on a keto bun. And I can enjoy it all without the guilt.

homemade sugar-free ketchup

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Homemade Sugar-Free Ketchup

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This keto sugar-free ketchup is made in minutes with just 3 main ingredients plus spices. It’s perfect for burgers, hot dogs, low-carb fries, and more!
Course Condiment
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 28 people
Calories 7kcal

Ingredients

  • 28 ounces canned whole tomatoes drained
  • 2.5 ounces tomato paste 70 grams
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon ground cloves
  • teaspoon ground allspice
  • teaspoon ground cinnamon
  • teaspoon Spanish paprika
  • ¼ teaspoon sea salt crystals or to taste
  • 1 tablespoon Sukrin Gold optional

Instructions

  • In a sauce pan over low heat, pour tomatoes, tomato paste, apple cider vinegar and spices. Stirring regularly for 10 to 15 minutes.
  • Using a stick blender (immersion blender), purée whole tomatoes. Add sea salt to taste and opt to add Sukrin Gold. Continue over low heat and stir regularly until sauce thickens, about 5 to 10 minutes.
  • Cool and transfer in an airtight container. Store in the refrigerator for 1 to 2 weeks.

Notes

It’s best to seed the tomatoes as well. You can watch a video on how to seed canned tomatoes for the process I use.

The low carb brown sweetener (Sukrin Gold) helps enhance the flavor. A small amount of any low carb sweetener can be used as well.

Nutrition

Serving: 2tbsp | Calories: 7kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 81mg | Potassium: 79mg | Fiber: 1g | Sugar: 1g | Vitamin A: 76IU | Vitamin C: 3mg | Calcium: 10mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Homemade Sugar-Free Ketchup RECIPE

Source: diabetesdaily.com

Sausage, Spinach and Tortellini Soup

This content originally appeared here. Republished with permission.

Soup, it’s what’s for dinner! In the cold winter months, it’s already dark before we sit down to eat dinner, and on those days, there’s just something comforting and cozy about a steaming hot bowl of soup. This Sausage and Tortellini Soup is everything I want this time of year.

Hearty, flavorful, and most importantly, this meal is easy! I make it using store-bought tortellini from Giovanni Rana, fresh baby spinach, ground sausage, plus a few pantry staples, and this whole dish comes together in a snap!

Sausage Tortellini Soup

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Sausage, Spinach and Tortellini Soup

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Easy, healthy, and totally comforting, this soup is everything you want for dinner on a cold day!
Course Dinner, Main Course, Soup
Cuisine American, Italian
Keyword Sausage, Spinach
Servings 6 servings

Equipment

  • Dutch Oven

Ingredients

  • 1 lb Italian sausage mild or spicy
  • 20 oz. Fresh Cheese Tortellini
  • 1/4 onion diced
  • 2 cloves garlic
  • 14 oz. diced tomatoes
  • 48 oz. chicken broth
  • 6-8 oz. baby spinach
  • 2 tbsp. fresh parsley chopped, optional
  • salt and pepper to taste
  • crushed red pepper to taste, optional

Instructions

  • Brown the sausage. In a large, heavy-bottomed stock pot, brown the sausage over medium heat, breaking apart as it cooks. Drain the excess grease — optional, but I prefer a less greasy broth.
  • Add the onion & garlic. Finely chop the onion and garlic and stir them into the cooking sausage. Cook 3-4 minutes, stirring occasionally, until fragrant.
  • Add the broth & tomatoes. Pour the broth and tomatoes, stir, and bring to a simmer.
  • Add the tortellini. Stir in the tortellini and cook together for about 3-4 minutes (fresh tortellini cooks very quickly, but if you’re using frozen, just cook according to the directions on the package).
  • Add the spinach. Just before you’re ready to serve, stir in the baby spinach and cook together just until it’s gently wilted. You can do this one or two handfuls at a time, if that fits better in your pot.
  • Serve. Season to taste with salt, pepper and crushed red pepper, if using. Divide the soup into bowls and sprinkle with fresh parsley.

Nutrition

Serving: 285g | Carbohydrates: 4g | Protein: 13g | Fat: 24g | Saturated Fat: 9g | Cholesterol: 58mg | Sodium: 1409mg | Potassium: 565mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3073IU | Vitamin C: 33mg | Calcium: 64mg | Iron: 2mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Sausage, Spinach and Tortellini Soup Recipe

Source: diabetesdaily.com

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