Tag: sugar free

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Protein Rich Pumpkin Keto Cookies

Delicious Pumpkin Keto High Protein Chocolate Chip Pecan Cookie Recipe

These delicious keto-friendly pumpkin cookies are the perfect treat for anyone seeking a healthy, low-carb, and protein-packed snack. Made with wholesome ingredients like almond flour, coconut flour, and ground flaxseed, they’re high in fiber, which supports digestion and keeps you feeling satisfied longer. The addition of vanilla protein powder and almond butter ensures a good balance of protein and healthy fats, while the warm spices of cinnamon and pumpkin pie spice bring out the comforting flavors of fall. With no added sugars and a sweetener like stevia or monk fruit, these cookies are both guilt-free and satisfying, making them a perfect fit for a paleo or keto diet.

Ingredients:

  • 1/2 cup canned pumpkin (unsweetened)
  • 1/2 cup almond flour (for a grain-free base)
  • 1/4 cup coconut flour (for added fiber)
  • 1/4 cup vanilla protein powder (choose a low-carb, plant-based or whey option)
  • 1/4 cup ground flaxseed (boosts fiber and omega-3)
  • 1/4 cup unsweetened almond butter (adds healthy fats and protein)
  • 2 large eggs (for structure & extra protein)
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice (optional)
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • Liquid stevia or monk fruit sweetener (to taste, as per keto needs)
  • 1/4 cup chopped walnuts or dark chocolate chips (optional, for texture)

Instructions:

  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix the pumpkin, almond butter, and egg.
  3. Add the almond flour, coconut flour, protein powder, flaxseed, cinnamon, pumpkin pie spice, baking soda, and salt. Stir until fully combined.
  4. Sweeten to taste using your preferred keto-friendly sweetener.
  5. Drop spoonfuls of dough onto the baking sheet and gently flatten them into cookie shapes.
  6. Bake for 10-12 minutes or until golden brown.
  7. Let the cookies cool before serving.

These cookies will provide you with a good balance of protein, fiber, and healthy fats while keeping carbs low for a keto-friendly treat.

Here is the approximate nutritional content for keto pumpkin cookies based on various recipes:

  • Calories: About 100-150 calories per cookie, depending on ingredients like almond butter or chocolate chips.
  • Fat: Around 8-12 grams of fat per cookie
  • Protein: Typically 3-5 grams of protein per cookie, from ingredients such as protein powder, almond flour, and eggs.
  • Carbohydrates: Roughly 2-4 grams of net carbs per cookie, mostly from pumpkin and almond flour.
  • Fiber: About 2-4 grams of fiber per cookie, mainly from flaxseed, coconut flour, and almond flour.
  • Sugar: Less than 1 gram of sugar.

For specific nutritional details, always check the ingredient labels and adjust based on serving size.

Categories
Recipes

Simple Sugar-Free Cucumber Salad

Cucumber salad. Includes onions, dill, cucumbers, apple cider vinegar and spice. Refreshing, filling and guilt free side dish or pairing with a protein for a complete meal.

Cucumbers are not only refreshing and hydrating but also come with a range of health benefits due to their nutritional profile. Here are some of the key health benefits:

  1. Hydration: Cucumbers are made up of 95% water, making them one of the best foods for hydration. They help maintain body fluid balance without adding many calories.
  2. Rich in Nutrients: Despite being low in calories (about 16 calories per cup), cucumbers are rich in vitamins and minerals including:
    • Vitamin K: Essential for blood clotting and bone health.
    • Vitamin C: An antioxidant that supports immune health and skin integrity.
    • Potassium: Helps regulate blood pressure and supports heart health.
    • Magnesium: Important for muscle and nerve function, blood glucose control, and bone health.
  3. Antioxidant Properties: Cucumbers contain antioxidants like beta-carotene, flavonoids, and tannins that can help reduce oxidative stress and might lower the risk of chronic diseases.
  4. Supports Weight Loss: Due to their low calorie but high water content, cucumbers can be a great addition to weight loss diets, helping to fill you up without adding many calories.
  5. Digestive Health: Cucumbers contain fiber which aids in digestion and can help prevent constipation. Additionally, the water content can assist in maintaining regular bowel movements.
  6. Skin Health:
    • Hydration: Helps keep skin hydrated and plump.
    • Anti-inflammatory: Cucumbers have anti-inflammatory properties which can reduce swelling, puffiness, or soothe skin irritations when applied topically (like cucumber slices on the eyes).
    • Silica: Contributes to healthy connective tissues, which can benefit skin, hair, and nails.
  7. Anti-Cancer Potential: Some studies suggest that the cucurbitacin B in cucumbers might have anti-cancer effects by stopping cancer cell proliferation. However, more research is needed to confirm these benefits in humans.
  8. Heart Health: The potassium, magnesium, and fiber in cucumbers can contribute to improved heart health by helping to manage blood pressure, reduce cholesterol levels, and support overall cardiovascular function.
  9. Bone Health: Vitamin K in cucumbers plays a role in bone metabolism, potentially reducing the risk of osteoporosis.
  10. Diabetes Management: The low glycemic index of cucumbers makes them suitable for those managing diabetes, as they do not spike blood sugar levels significantly.
  11. Detoxification: Cucumbers are known for their diuretic properties, promoting the elimination of waste products from the body, which can be beneficial for kidney function.
  12. Oral Health: The phytochemicals in cucumbers might help freshen breath and kill harmful bacteria in the mouth, contributing to oral hygiene.

Cucumbers offer numerous health benefits Their versatility in salads, smoothies, or even as a snack makes them an easy choice for boosting health in multiple ways. Additional benefits with the added ACV, cayenne and lemon juice too! This particular recipe is a great snack, side-dish, or even pairing it with a protein to make it a complete meal.

Sugar-Free Cucumber Salad Recipe

Ingredients:

  • 2 English cucumbers (or 4 cups of sliced cucumbers if using another variety)
  • 1 small red onion, thinly sliced
  • 1/4 cup apple cider vinegar or white wine vinegar
  • 1 tablespoon olive oil (optional for a richer flavor)
  • 1 teaspoon stevia or monk fruit sweetener (to taste, if you prefer a slightly sweet balance)
  • 1-2 tablespoons chopped fresh dill or 1 teaspoon dried dill
  • Salt and freshly ground black pepper to taste
  • Lemon juice from half a lemon (optional for extra zest)
  • 1/4 teaspoon cayenne or chili flakes (optional for extra spice)

Instructions:

  1. Prepare the Cucumbers: If using English cucumbers, you don’t need to peel them. For other types, you might want to peel if the skin is thick or waxy. Slice the cucumbers into thin rounds or half-moons. Place in a large bowl.
  2. Slice the Onion: Thinly slice the red onion and add it to the cucumbers.
  3. Make the Dressing: In a small bowl or jar, whisk together the vinegar, stevia or monk fruit sweetener, olive oil (if using), salt, and pepper. If you’re using lemon juice, add it now.
  4. Combine: Pour the dressing over the cucumbers and onions. Add the dill and toss everything together until well coated.
  5. Marinate: Allow the salad to sit for at least 10-15 minutes before serving. This helps the flavors to meld and the cucumbers to absorb some of the dressing. You can also refrigerate it for a couple of hours for a more marinated flavor.
  6. Serve: Serve chilled or at room temperature as a refreshing side dish.

Nutritional Information (Approximate per serving, assuming 4 servings):

  • Calories: 45 kcal
  • Carbohydrates: 6 g (Net Carbs: 4 g; Fiber: 2 g)
  • Protein: 1 g
  • Fat: 2 g (if olive oil is used)
  • Sodium: 147 mg (varies with salt added)
  • Potassium: 119 mg
  • Vitamin A: 160 IU
  • Vitamin C: 6.1 mg
  • Calcium: 12 mg
  • Iron: 0.2 mg

Notes:

  • This salad supports a low-calorie, low-carb diet, making it suitable for those following sugar-free, keto, or low-carb diets.