define('DISALLOW_FILE_EDIT', true); define('DISALLOW_FILE_MODS', true); Carbnite® Archives - Your Fit Day https://www.yourfitday.com/tag/carbnite/ with Debby K! Coaching for fitness, fat loss, and whole foods based cooking Thu, 11 Jan 2018 09:36:03 +0000 en-US hourly 1 https://wordpress.org/?v=7.0.7 20187703 Frozen Chocolate Kisses – Low Carb https://www.yourfitday.com/frozen-chocolate-kisses-low-carb/ https://www.yourfitday.com/frozen-chocolate-kisses-low-carb/#comments Mon, 04 Dec 2017 09:02:42 +0000 http://www.yourfitday.com/?p=686 Frozen Chocolate Kisses One would think that I’m addicted to au chocolat based on my previous posts, here, here, and here! But really, I’m more of a lemon lover, as you can see here, here, and here! Still, that doesn’t mean I don’t love something as tasty as low carb frozen chocolate kisses. Honestly, when I was … Continue reading "Frozen Chocolate Kisses – Low Carb"

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]]> Frozen Chocolate Kisses
These Low Carb Frozen Chocolate Kisses taste just like Hershey’s Kisses, except they are frozen. Photo Credit: jos delightfultastebuds.com

Frozen Chocolate Kisses

One would think that I’m addicted to au chocolat based on my previous posts, here, here, and here! But really, I’m more of a lemon lover, as you can see here, here, and here! Still, that doesn’t mean I don’t love something as tasty as low carb frozen chocolate kisses.

Honestly, when I was a kid, there was always room for a some chocolate truffles and milk chocolate bars! My favorites? Fannie Farmer truffles, and Hershey’s. Anything Hershey’s!

Now for special occasions, like when I was sick, I always loved truffles. Not the pig snorting type. No, I’m talking chocolate. The milkier the better!

So, when I was down with the flu -Most definitely a special occasion for treats – I’d always ask Mom for a box of milk chocolate truffles from Fannie Farmer. Then, I would hide them in my sock drawer where nobody else would find them. There was no way anybody going to get my truffles!! I would then savor each one until I declared myself better. Yes, I had total control over my truffles. They were all mine!

Picture of Fanny Farmer Candy Box
Fanny Farmer Truffles were my special treat!

Chocolate truffles-the perfect medicine! My own ‘Spoon Full of Sugar’!

A Chocolate Lover’s Dream Come True For A Kid:

Hershey’s chocolate. I mean, who didn’t love Hershey’s chocolate  when I grew up!

Well, back in the 70’s my parents packed us all up, like sardines, into our station wagon, for a trip to the Florida sunshine.  It was spring break and we were getting out of the cold, like many a Bostonian did.

Yup, six of us in a station wagon!

Ok, that part is not part of the dream come true!

No. The most fun part of the trip was our visit to the Hershey’s Chocolate factory in Hershey Pennsylvania, where they chose our family to be special taste testers.

My job? To be a ‘Secret Chocolate Agent’ for the day. It was like being in the Willy Wonka Factory!

My mission-and you better believe that I accepted it- was to eat chocolate, drink chocolate, and basically live by chocolate for the entire afternoon. Oh,  and then answer a series of questions for some kind of secret chocolate research they were doing!

Who knows what the questions were, and who cared, really. I was eating and breathing Hershey’s Chocolate like a Diva!

Could it be that I helped shape the world of Hershey’s for generations to come? Of course I’d like to believe, that in the name of chocolate, I was helping all of humankind. At least those humans who ate chocolate.

So, what was my favorite Hershey’s chocolate ? The Hershey Kiss.

I loved the way they fit perfectly on the roof of your mouth, and slowly turned into that silky, sweet, chocolatey goo. I can still remember that sweet taste and texture!

My Healthy Version Of Frozen Chocolate Kisses

If you’re looking to recreate those halcyon days of eating Hershey’s kisses, but you want a healthier version, you’ve stopped at the right place. Because after popping one of my frozen Frozen Chocolate Kisses into your mouth you too will swear that you’ve just eaten a Hershey Kiss…except mine is just a little bit colder!

And if you’ve never tried a Hershey Kiss, trust me, you won’t have to. This healthy version will do the trick.

So go ahead and try my Low Carb Frozen Chocolate Kisses. But I dare you to try and eat just one.

Alas, let’s start baking!

Frozen Chocolate Kisses - Low Carb
 
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A low carb creamy chocolate frozen treat that melts in your mouth, and tastes just like a Hershey's Kiss!
Author:
Recipe type: Dessert
Cuisine: Primal
Serves: 2
Ingredients
  • Ingredients:
  • 1 egg yolk
  • 7 Tbsp coconut milk
  • 6 gr (approx 1 Tbsp) whey protein powder whey protein powder
  • 10 grams (approx 2 tbsp) unsweetened cocoa powder
  • 2 Tbsp eryhtritol (or 2 packets Splenda or to taste, and omit the powdered stevia) eryhtritol
  • ¼ tsp powdered stevia powdered stevia
  • pinch of ground sea salt
  • 4 tsp coconut oil
Instructions
  1. Whisk an egg yolk and 1 Tbsp of coconut milk in a small dish.
  2. In another deep small bowl mix 5 or 6 gr of a whey powder, 8 grams of cocoa powder, stevia and splenda mix or whatever you happen to use, and a pinch of finely ground sea salt. whisk that all up!
  3. Then, with a rubber spatula mix the egg yolk mixture into the cocoa mixture and blend it all up. It's hard not to lick the spoon and just eat that. But stop yourself so you can indulge in the real goodness that is to come!!
  4. Then, in a small saucepan heat 6 tbsp of coconut milk until just simmering and small bubbles appear on the sides.
  5. Remove from stove and begin tempering the chocolate with the milk by adding 1 tbsp of the milk into the cocoa mixture and mixing vigorously as you do that, combining it all. Then continue to do this tbsp by tbsp, until it's all combined.
  6. Then, with the rubber spatula transfer that all back into the saucepan.
  7. Now here is where you need to be super vigilant! Reduce heat to low and put saucepan back on stove. But making sure to stir stir stir that cocoa mixture. It will seem like nothing is happening. But in 30 seconds to 1 minute it will start to thicken and you will see streaks of the pan on the bottom.
  8. Make sure to continue moving that spatula around the corners of the pan. At the 1 minute mark or slightly less you will see small curds start to form. Immediately lift the pan 4-6 inches off the stove top, but continue stirring the mixture around the pan, getting in all areas as it thickens up.
  9. It may start looking dry on the edges and you don't want this, so lift the pan higher and make sure that the flame is low.
  10. Once those curds start forming at the beginning, when you first start to lift the pan off the stovetop, you only need to do that mixing for about 1.5 minutes. I used a timer at the beginning , but eventually you will know when to stop.
  11. So now, take the pan off the stove and place on counter. Add in the coconut oil or butter, only adding in TWO tsp at a time, and mix it all in before adding in the next 2 tsp. It will be nice and shiny and glossy. Take a whiff. It will smell like a Hershey Kiss.
  12. Put it into a small tupperware, or Tbsp rubber kiss shaped ice cube molds (I didn't have any, and metal molds will work just fine t00), and put it in the freezer for 20 minutes or longer, depending on how hard you want your chocolate gelato. It will be very soft gelato at the 20 minute mark. I actually let it sit in there until it's hard, then let it soften a bit, and eat it like fudge. It literally melts in your mouth, like how Hershey Kisses do, or did, when we were kids.
Notes
You can also put this pudding into the baked nut crust, and put it into the freezer for about 20 minutes, for a frozen tart.
Nutrition Information
Serving size: 2 Calories: 237.5 Fat: 23 Carbohydrates: 3.5 Fiber: 1 Protein: 6

 

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]]> https://www.yourfitday.com/frozen-chocolate-kisses-low-carb/feed/ 1 686 Gluten Free Lemon Poppy Seed Pumpkin Muffins https://www.yourfitday.com/gluten-free-lemon-poppy-seed-pumpkin-muffins/ https://www.yourfitday.com/gluten-free-lemon-poppy-seed-pumpkin-muffins/#comments Fri, 05 Jun 2015 15:00:02 +0000 http://www.yourfitday.com/?p=547 Hi Your Fit Day Friends! Well, spring is here in the Bay Area and the days are getting warmer and longer. And with more warm weather comes sunshine. And as always, that means more lemons from my friend’s lemon tree. Actually, here in California we are blessed with lemons hanging all year round. I love lemon-y anything! So when life hands you … Continue reading "Gluten Free Lemon Poppy Seed Pumpkin Muffins"

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]]> Hi Your Fit Day Friends!

Well, spring is here in the Bay Area and the days are getting warmer and longer.

And with more warm weather comes sunshine. And as always, that means more lemons from my friend’s lemon tree. Actually, here in California we are blessed with lemons hanging all year round.

I love lemon-y anything!

So when life hands you lemons, what do you make?

Cakes, cookies, muffins and pies. That’s what!

And what goes with lemon? Poppies Poppy seeds, that’s what. And I love poppy seeds.

Those little crunchy poppy seeds with their bursts of nuttiness. There’s nothing like a sweet pastry, cake, cookie or dough laced and filled with poppies… I mean poppy seeds!

I first developed this muffin a couple years ago, after my shoulder surgery, when I started using the Carnbite® Solution Plan, which I stayed on for about 1 1/2 years ( A little too long, but that’s another blog I’ll be following up with).

So it was during this time I was inspired to start baking more gluten free deserts for both me and my clients.

And I had a real yen for lemon poppy seed bread.

After many failed attempts, and a bunch of bricks, I finally came up with my own gluten free version for lemon poppy seed muffins, which are also delicious baked as small tea cakes.

I use Kabocha squash, also known as Japanese pumpkin, because of it’s rich creamy texture, and is my ‘go to’ substitute for fat in almost any baked good. But you can also use canned pumpkin, or another winter squash.

As you make more of my recipes, you’ll see that I use Kabocha in most of them. It’s super nutritious and packs a punch with vitamin A. It’s a bit starchy though, so a little goes a long way.

This muffin is by no means low carb, so it can be a great addition to your post workout protein to round out the meal.

But my favorite time to have this is for my desert after dinner, when I let those carbs coax me into a deep sleep, where I dream of…  poppies …I mean my next days challenge in the weight room!

Be careful though, as the Yum factor of this muffin is quite high, and you may find yourself stuffing your face with the whole bunch!

Let’s start baking!

Photo credits go to my good friend Jos at www.delightfultastebuds.com. Make sure to visit her site full of yumminess!

Gluten Free Lemon Poppy Seed Pumpkin Muffins
 
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A quick and easy gluten free lemon poppy seed muffin made with kabocha pumpkin squash and rice flour
Author:
Recipe type: Desert
Cuisine: American
Serves: 6
Ingredients
  • ½ cup white rice flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt (I used fine sea salt)
  • 3 tbs sweet potato starch or potato starch. You can buy sweet potato powder(starch) at local Asian market or maybe on Amazon
  • 10 gram whey isolate (i use zero carb raw pastured from Z-natural)
  • ½ cup baked kabocha (Japanese pumpkin)squash that is pressed into the ½ cup measure cup. You can also use butternut or acorn squash. Canned pumpkin is an option too if you don’t have any winter squash.
  • 2 egg whites
  • 1 tsp coconut oil
  • 3 tbs lemon Juice
  • 2 tbs water or almond milk
  • 1 tsp vanilla
  • ¼ Stevia, or to taste. Or ½ cup erythritol (I've also used about ½ cup granular Splenda )
  • 1-2 tbsp poppy seeds. Macros are for 1 tbsp
Instructions
  1. Mix dry together in small bowl, except sweetener and poppy seeds
  2. In medium bowl , using hand mixer, blend together wet ingredients and sweetener.
  3. Add dry to wet and mix with spoon until smooth and everything is incorporated
  4. Fold in poppy seeds
  5. Using approximately ¼ cup measure, divide batter into 6 silicon baking cups, or 6 paper lined muffin tins (note that rice flour baked goods will stick to the sides of paper liners and make it hard to peel off); or divide into TWO 3” non stick ramekins (or lightly oiled non stick ceramic ramekins)
  6. It should make 6 muffins. I think the last muffin was short so I took like ½ tsp out of others to even it out
  7. Bake 365 for 30-40 minutes depending on if you’re using small muffin cups or 2 larger ramekins. Smaller muffins check at about 25 minutes. Mine usually take about 35 minutes, but it depends on if my oven is running on the cooler side.
  8. Tops should be brown.
  9. Test a muffin by slicing out a small portion. If the center is still a bit gooey put back in oven for another 5-8 minutes. The toothpick test may not necessarily work with this muffin
  10. Cool muffins for 5 minutes before removing from cups
  11. These are amazing with coconut oil, coconut butter, or even a blueberry compote drizzled on top!
Nutrition Information
Serving size: 6 Fat: 2 Carbohydrates: 27 Protein: 2

How nice these would be with a some of my homemade lemon coconut butter spread!
How nice these would be with a some of my homemade lemon coconut butter spread!

 

Gluten free lemon poppy seed muffins
Lemon and Poppy Seeds…Yum! Photo: Jos www.delightfultastebuds.com

 

 

 

 

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]]> https://www.yourfitday.com/gluten-free-lemon-poppy-seed-pumpkin-muffins/feed/ 1 547 Low Carb Melt-In-Your-Mouth Chocolate Brownie Cake https://www.yourfitday.com/low-carb-melt-in-your-mouth-chocolate-brownie-cake/ https://www.yourfitday.com/low-carb-melt-in-your-mouth-chocolate-brownie-cake/#comments Fri, 05 Jun 2015 14:00:23 +0000 http://www.yourfitday.com/?p=655 Hi Your Fit Day Friends! As I sit here on my ball, writing my post, the scent of chocolate is wafting it’s way throughout my apartment and under my nose. This is causing quite a stir. With me anyway, since I’m the only one here, and I know how amazingly good this low carb melt-in-your-mouth chocolate brownie cake is! … Continue reading "Low Carb Melt-In-Your-Mouth Chocolate Brownie Cake"

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]]> Top view of brownie slices on platesHi Your Fit Day Friends!

As I sit here on my ball, writing my post, the scent of chocolate is wafting it’s way throughout my apartment and under my nose. This is causing quite a stir. With me anyway, since I’m the only one here, and I know how amazingly good this low carb melt-in-your-mouth chocolate brownie cake is!

And I can almost guarantee that you will soon add these chocolate melt-in-your-mouth brownies to your list of ‘go to’ and ‘must haves’!

Now, for those of you who know me, or who’ve clicked around on my blog, here, and here, you know that I’ve been sugar, and processed-foods free for the past 26 years.

But that doesn’t stop me from indulging in a bit of decadence-low carb style. And that’s just how my low carb melt-in-your-mouth chocolate brownies make you feel: like you’re diving into a box of Swiss chocolates!!

They’re super chocolatey, with a slightly sticky, merengue-like top. And, they have crisp sides, which has always been my favorite part of a brownie.

Ahhhhh…and when you sink your teeth into one…it’s so light and airy… and just melts in your mouth.

low carb melt-in-your-mouth chocolate brownie cake
They will melt in your mouth after each bite!

OK! Well, I don’t want to make you wait any longer…so here’s what to do:

Make the kabocha squash mixture and set aside.

Pureed kabocha pumpkin in white bowl
Creamy Kabocha squash mixture should be like a thick gravy or sour cream consistency.

Sift together dry ingredients following recipe directions, and set aside.

cocoa powder and coconut flour dry mix in bowl

Beat eggs until frothy, and then add in the cream of tarter,

03_foamy_eggwhites

Beat until soft peaks form,

04_softpeak_eggwhites

and then add in the sweetener of choice (see notes in recipe), a little at a time, and continue beating until stiff peaks form

Egg whites beaten to stiff peaks
Beat egg whites just until stiff peaks form

And then add the kabocha mixture gently on top, and spread around a bit, making sure not to break the whites.

Kabocha squash mixture sitting on top of egg whites in metal bowl
Kabocha mixture should sit on top of egg whites

Then fold the mixture gently into the egg whites. (You can watch the video on folding here)

Kabocha partially folded into stiff egg whites.
Slowly fold kabocha squash mixture into beaten egg whites

Until they look like this

orange colored stiff egg whites in metal bowl
Folded to perfection with lots of volume

Then, take 1/4 of the dry mixture and sift it over the egg whites. Then fold this into the egg whites gently. Repeat this step three more times. It will eventually look smooth and creamy like this.

Picture of chocolate batter
The dry mixture has been nicely folded into the kabocha/egg white mixture. Make sure that all the large and small clumps have been bursted and incorporated

You’re almost done!

Now pour this lusciousness into the prepared tin.

Chocolate batter in round baking tin
Tap the pan on the counter to take out all the air bubbles. Look how nice and smooth the batter is!

And bake, following the directions below, until it looks like this.

Baked brownies in round pan on counter
Waiting to be cut and plated for some eating pleasure!

Or if you are a square, like this!

baked brownies in square pan

(Personally, I prefer to bake these in one of those grocery store 7″-8″ cheap pie pans because the bottom and edges come out super crispy).

Let cool without going nuts (Oh, you can fold those into the batter at the end if you want!)

Slice and plate them up, like this, if you want!

Side view of sliced brownies on plates with glass of milk

Or this…

Brownie slices on plate with glass of milk
They will melt in your mouth after each bite!

Or this…

Triangle slices of brownies on plate in star shape with glass of milk
Almost too pretty to eat…NOT!

Honestly, I couldn’t wait this long with my first batch. They were gone, baby, gone!

Really, whichever way you choose to bake these, it’s like eating milk chocolate truffles (that recipe’s coming soon!).

Ha! I should have called it my milk chocolate truffle cake!

Alas, let’s get baking!

All photos credited to Jos. Be sure to check out all her yummy recipes, too!

Low Carb Melt-In-Your-Mouth Chocolate Kabocha Brownie Cake
 
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A chocolate chiffon-like brownie cake that melts in your mouth with every bite!
Author:
Recipe type: Dessert/Meal
Cuisine: Paleo/Primal
Serves: 8
Ingredients
  • 3 egg whites
  • 75gr baked kabocha
  • 1 Tbsp coconut milk
  • 1 tsp liquid vanilla extract
  • 5-6 Tbsp water (this really depends on how watery or starchy your kabocha squash is. Add 1 Tbsp each time until you got that thick gravy/sour cream consistency
  • 10 gram whey protein powder
  • 1 Tbsp coconut flour
  • 8 gram unsweetened cocoa powder
  • a pinch of salt
  • 1 tsp baking powder
  • ¼ tsp xantham gum (optional)
  • ½ cup powdered Splenda
  • ¼ cup granulated Splenda

  • What You'll Need:
  • Large Stainless Steel, Copper, or Glass mixing bowl
  • Medium size bowl
  • 2 small bowls
  • Rubber spatula
  • Mixer, either hand or stand
  • Sifter
Instructions
  1. Preheat oven to 350 F.
  2. Lightly grease 7-8 inch tin with coconut oil
  3. In a medium size bowl, separate the egg whites and the yolks (best done when the eggs are still cold straight up from the fridge). Reserve the yolks for another use.
  4. Grind ½ cup granulated Splenda in a coffee grinder until it becomes powdered
  5. In a separate bowl, mix coconut flour, whey protein powder, baking powder, powdered Splenda, cocoa powder, and salt.
  6. Sift the dry ingredients.
  7. In another bowl, mix mashed baked kabocha with 1 Tbsp coconut milk, 1 tsp vanilla extract and 1 Tbsp of water. Mixture should resemble thick gravy. Don't make it too watery. If the batter gets too watery, a quick remedy would be mix about 1-2 tsp of the sifted dry ingredients.
  8. By this time, the egg whites should be at a room temperature.
  9. Using a hand mixer with a whisk attachment, lightly beat egg whites until foamy.
  10. Lower the mixer speed, then put in ⅛ tsp cream of tartar. Increase the mixer speed and beat until soft peaks formed.
  11. Lower the mixer speed, then mix in ¼ cup granulated Splenda. Mix it slowly until everything incorporates so you won't have the Splenda flying around.
  12. Beat the egg whites until stiff peak formed.
  13. Pour in the kabocha/coconut milk mixture and carefully fold into the egg whites. Please watch video on folding below:
  14. Once the batter is mixed, sift ¼ of the dry ingredients on`to the egg white. Carefully fold the dry ingredients into the egg whites mixture. Repeat this three more times, until you use up all the dry ingredients.
  15. Fill your 7-8 inch tin with the batter.
  16. Bake in 350F for 45-50 minutes
  17. Remove from oven and let sit about 15 minutes before removing from the tin. They come out easier this way.
  18. Slice and enjoy!
Notes
Take your time when folding all the ingredients into the egg whites. And make sure to break apart, very gently, any lumps or bubbles of dry mix that you see.

The best way to do this is by lifting the lumps onto your spatula and breaking them apart by tapping the spatula on the side of the bowl.

Using Splenda: I use ½ cup of the Splenda granules (not the baking Splenda or packets) and then powder that for the dry mix, and use ¼ cup for the egg whites.
Nutrition Information
Serving size: 8 Calories: 28 Fat: 1 Saturated fat: 0 Carbohydrates: 5 Sugar: 1 Sodium: 24 Fiber: 1 Protein: 3

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]]> https://www.yourfitday.com/low-carb-melt-in-your-mouth-chocolate-brownie-cake/feed/ 2 655 Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake https://www.yourfitday.com/low-carb-melt-in-your-mouth-lemon-chiffon-poppy-seed-cake/ https://www.yourfitday.com/low-carb-melt-in-your-mouth-lemon-chiffon-poppy-seed-cake/#comments Fri, 06 Jun 2014 23:04:18 +0000 http://www.yourfitday.com/?p=559 HI Your Fit Day Friends, Are you ready to got to low-carb heaven? Wait until you try my Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake. This was really just an experiment and it was the first try. I wasn’t even sure it would come out OK. When I tasted it… I almost died. But I … Continue reading "Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake"

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]]> "picture of baked muffin and slice of cake on white plate...with slices of lemon"
This cake literally melts in your mouth!

HI Your Fit Day Friends,

Are you ready to got to low-carb heaven? Wait until you try my Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake. This was really just an experiment and it was the first try. I wasn’t even sure it would come out OK.

When I tasted it… I almost died. But I didn’t, thank god. Instead, I ate the whole cake. I couldn’t help it. It literally melted in my mouth.

So here’s how I came up with this delectable lemony lusciousness.  I thought I’d try to make an angel food cake using coconut flour. I was hungry, wanted something sweet, it was a low carb day, and I still had macros left to consume for the day.

And when I’m in the mood for baking I love to experiment and come up with goodies that I can make into a complete meal…and gobble them right up after I make them!!

So I got to baking and this is what I ended up with.

Low Carb Lemon Poppy Seed Chiffon Cake
You don’t have to eat just one slice… This is a complete meal!

It’s actually not a classic chiffon cake, since there is no oil in the batter. And it’s not a classic angel food cake because there are yummy yolks involved. But it has that spongy, light texture, it melts in your mouth, and is just as yummy as both of those cakes. As it turns out, it’s really what I was going for using the coconut flour!

So, with any angel food cake it requires that the dry ingredients be folded into the egg whites in  four equal parts. I’m not sure why, but that’s what I’ve read on many food blogs, and also what my mother taught me. You can’t always trust a blog, but who’s to argue with your mother!

But folding coconut flour into egg whites is not that easy, and takes some patience folding it four times. Because it’s really boring you need to do it slowly and gently. It actually puts me into a Zen state. In fact, I’m sure making this cake lowers my cortisol with all the folding! Just another excuse for everyone to make this cake! Not to lower my cortisol, but to lower yours!

Now… Back to my making and baking…

Low Carb Lemon Chiffon Cake
No crumb will be left behind!

The first few times I made this cake all I did to combine the dry ingredients was to whisk them together. Then, using a small tea strainer, I sifted and folded the dry mix into the egg whites, in four equal parts.

Sifting and folding the first two of the four portions of the dry mixture was always the hardest to incorporate into the whites. It just didn’t dissolve very well into the whites, like how my other gluten free flours would.

Make no mistake, the cake never failed to come out melt-in-your-mouth, even the first time I made it. But I’m a recipe hacker, and I knew I could make the folding easier, and upgrade the cake.

So I thought, what if the coconut flour was super super fine, and also blended into the protein powder more uniformly.

The secret, which I found out after many trials of baking  and eating every crumb of this deliciousness, was to sift the dry ingredients twice. ( I bet a third time would be even more of a charm, but that would be torture having to wait even longer to eat this cake!)

So here’s what I did: Instead of just whisking the dry ingredients with a fork and calling it a day, I sifted them after whisking them together. And that first sifting made all the difference.

The second sifting comes when it’s time to incorporate the dry mix into the egg whites.

Here is a video on how to fold ingredients into egg whites. Focus on the folding technique.

For my lemon cake it takes about 14 minutes to fold in all the ingredients, including the squash mixture and lemon. When folding in the lemon juice and extract I do that in about 3-4 folds, so I don’t break down the whites. Same with the poppy seeds and lemon zest. Less is more-She’s so right!

The addition of the first sifting really made the difference in how much easier I was able to fold the dry ingredients into the whites. And you can see how creamy and smooth the batter is! (It’s really hard not to eat the cake batter, so I do!).

"top shot of cake batter in aluminum pan and ramekin"
Sifting the dry ingredients twice makes all the difference.

I really think sifting is key when using coconut flour in any recipe that calls for it, since it’s such a heavy, clumpy flour. And if you’re not afraid of a few extra carbs, like 2 of them OMG, you can always add 1 tsp of cream of tartar to the dry mix, which I find makes the combination of coconut flour and whey protein lighter, and more uniform in texture for folding.

The cream of tartar actually makes for a more fluffy crumb, and I’ll have that recipe posted shortly.

The pictures above and below are of the cake baked at 350 degrees in a convection oven, not a traditional oven, and this one was slightly under baked, where the edges are only slightly brown. It’s OK though, because being slightly under baked can also help give it that creamy melt-in-your-mouth explosion, just with a little less crisp to the crust.

If you use a convection oven, click here to get appropriate recipe adjustments.

I like my cake a bit more brown and crispy on top. So I generally bake the cake so it’s uniformly golden brown, with the edges a bit more brown and crisp. And it still has the melt-in-your-mouth sensation, equally as good. (There’s a picture of this in the baking experiment section below)

The batter also makes super muffins ( I use silicon baking cups so they don’t stick), as well as a yummy mini muffin-cake like this one below, which was baked in a ramekin.

"lemon poppy seed muffin in red ramekin...sitting on table"
Tastes great as a mini cake or muffin too!

Before baking this cake make sure to read all of the notes below, including my oven temp experiments, as well as the recipe ingredients and steps. So keep reading…!

Some baking notes before starting:

Oven Temperatures:

Make sure your oven is calibrated and is accurate. Most ovens are not. I always recommend an oven thermometer to make sure.

In fact my oven bounces around and I often have to keep adjusting the oven for the first half of the baking time.

Oven Temperature Experiments:

These all produce yummy  cakes with slightly different textures.

At first I baked this cake at 375 for 30 minutes and let it sit for 10 a few minutes before trying ( I couldn’t help myself, it smelled so good!). It was light and fluffy in the middle, very moist. The top of the cake was deep yellow with deep golden hues. Not deep brown..but golden brown.  You don’t want to let it get to the deep browned top stage, or else the inside will not have that melt-in-your-mouth experience.

However, this cake is very forgiving, and even if you really brown the top (like, a few times when I forgot-it-in-the-oven for 40 minutes brown!) the cake will still taste great, just a bit more cake-like, with a soft spongy crumb.

I also baked it at 365 degrees for 33-35 minutes. For my taste, I think this is the best oven temperature, and amount of time in the oven. I find at this temp and time the edges and top are crisp, and it still springs back to the touch, leaving you with a light melt-in-your-mouth experience. I prefer the juxtaposition of crisp and melt-in-your-mouth textures. Here is a picture of how I like it…

This is how I like my cake baked...all golden brown with a crispier crust...Yum!
This is how I like my cake baked…all golden brown with a crispier crust…Yum!

I also baked it at 350 for 35 minutes (the pictures at the beginning of the blog post) and it was very moist, had the melt in your mouth texture, but the sides and tops weren’t as crispy as the 365 degree cake (and I love crispy!). This is always a good go-to temperature for baking this cake.

And, lastly, like some traditional angel food cake recipes,  I tried pre heating the oven to 375, reducing the temp to about 365, and lettigng it bake for about 33 minutes, or until the tops got golden brown all over and it was still soft to the touch. These too were delicious, and had the crisp and melt in your mouth sensation.

For convection oven adjustments click here.

Any of these should work!

Mashing the squash into creaminess:

Here’s what the squash/egg/coconut milk mixture should look like. It should be like a thick gravy, that will sit on top of the egg whites and not crash or run through them.

This is a picture of pureed squash
Get it nice and creamy, like a thick gravy!

Beating the Egg Whites:

After adding the cream of tartar, beat the whites until soft peaks, where they just fold over. Then add your sweetener of choice. Then beat just until stiff peaks form and no longer. They should look moist and shiny. So check the whites about 30 seconds after you add the sweetener.  You don’t want to over beat where the whites become dry and crack.

Folding ingredients into batter:

Folding coconut flour:

As you go underneath the whites scraping from bottom, up and over, you will notice pockets of the dry mix as you fold. Be patient and keep folding. It takes time to get the coconut flour all mixed in. Just when you thought it was all mixed you’ll suddenly see another pocket of dry mix on another fold!!! Keep folding!!

Take your time, go slow, and breathe through your tummy!! This is the Zen part of baking. Be super gentle and remember, less is more. Use a soft touch, as if you were helping a wounded chick back into it’s nest. You want to be that gentle!

Frosting And Layering The Cake:

Sometimes we just need a little more decadence in our life! Layering or frosting this cake with Delightfultastebud’s yummy lemon curd is sure to take it to the next level of YUM. And it’s a great way to use up the extra egg yolks, too.  So go to town. If you count your macros remember to add this in!

I will have a chocolate ganash frosting on the blog soon, too! So check back, or sign up for my newsletter to get regular updates.

Nutrition Values:

The nutrition value for this cake is for using Splenda. So the carb count will be higher. That’s why I divided up the servings into four. But if  you’re not concerned then eat the whole cake if you want!!

If using erythritol/Stevia blend then I count the net carbs at below 10 for the entire cake, since erythritol and stevia don’t spike insulin. Personally no-calorie sweeteners don’t have an affect on my body composition, so I don’t stress about them. Make your own decision.

But I’m not a food Nazi so eat how much of it that you want, whenever you want. Just enjoy it when you do 🙂

Experiment and let me know what you like.

I want to thank my friend Jos, at delighfultastebuds, for baking and taking such lovely pictures of my low carb melt-in-your-mouth lemon ‘chiffon’ poppy seed cake. It was so nice of her to help out. I didn’t hear any complaints, most likely because by the time she was finished her tummy was full. Lucky for me I got such great pictures before she ate up all the goods!

I know it looks like there are a million steps to this recipe, but many of them are just explanations.

If you want more of my low carb and post workout gluten free treats, most of which you can eat as a complete yummy meal, make sure to sign up for my newsletter for weekly updates and recipes 🙂

Alas, let’s get baking!

Low Carb Melt-In-Your-Mouth Lemon Chiffon Poppy Seed Cake
 
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A low carb lemon poppy seed chiffon-like cake that melts in your mouth with each bite. This cake can be eaten as a complete meal, assuming your macros allow it. So enjoy each bite til the end!
Author:
Recipe type: Dessert/Meal
Cuisine: American
Serves: 4
Ingredients
  • WHAT YOU'LL NEED:
  • 2 deep cereal sized bowls
  • Small dish or cup for lemon juice and lemon extract
  • 1 large glass or metal mixing bowl that is clean and dry (this is a must for the egg whites)
  • Flexible rubber spatula
  • Hand mixer or stand mixer ( I use a hand mixer, but I wish I had a stand mixer, hint hint!)
  • 7 (best) or 8 inch aluminum pie plates (yes, those cheap ones make the cake come out the best)
  • Hand sifter or metal strainer (I use a small tea strainer and sift in batches)
  • Optional: Silicon muffin cups for some quick muffins, or ramekins for mini cakes
  • coconut oil for greasing tins
  • Ingredients:
  • 4 Egg whites
  • 2 egg yolks
  • 2 tbsp coconut milk
  • 1 tsp vanilla
  • 2 tsp lemon juice
  • ½ tsp organic lemon extract
  • 1 tsp lemon rind zest(optional)
  • 2 Tbsp baked Japanese pumpkin or Kabocha squash(Approximately 30gr, weighed after baking ) or any other baked winter squash, or canned pumpkin like LIbby's. Make sure there are NO spices and sugar in the LIbby's.
  • 2 tbsp coconut flour
  • 1 tsp baking powder
  • ¼ scant tsp guar or xanthum gum
  • 3 gr (approx. 1 tsp) poppy seed
  • 7 grams weighed of a sugar free, no carb plain whey protein powder. You can also use vanilla if that's all you have but I haven't tried that yet.
  • pinch salt
  • 10 gr Granulated Splenda, not the baking splenda, or packets
  • Optional instead of Splenda:1/2 cup erythritol (separated into two ¼ cups , and then powdered into powdered sugar) and1 tsp liquid stevia( or ½ tsp powdered stevia if you prefer it to the liquid-I don't like powdered stevia that much) Primal version
  • 1-2 Tbsp water if needed to make squash mixture consistency of a thick gravy, maybe more depending on moisture content of your squash.
Instructions
  1. Preheat oven to 350 F
  2. Grease aluminum pie plates with coconut oil, and/or ramekins if using.
  3. Separate eggs and let the whites sit for at least 20 minutes to bring them to room temperature
  4. Set aside 2 egg yolks in small bowl. (The remaining yolks you can freeze for later use)
  5. Whisk dry ingredients together with the 5 grams of Splenda that has been powdered, into small bowl (or if using erythritol and powdered stevia combo, powder ¼ cup of erythritol, using coffee grinder, and sift that with the dry ingredients, along with the stevia powder. If using liquid stevia then add this to the egg mixture)
  6. Re sift dry mix into another small bowl.
  7. In a cereal bowl, If using baked squash, first mash it with a fork to get it as soft, smooth, and creamy as possible. If using pumpkin just stir it to get it creamy.
  8. Next, add in coconut milk one tbsp at a time and mash it further until it becomes even more creamy and smooth.
  9. Then add in egg yolks, one at a time, and continue to blend with fork continuing to make the mixture as smooth as you can.
  10. Add in vanilla.
  11. Add in liquid stevia here if using.
  12. Add in any water that you need to get it to the consistency of thick gravy(see picture), one tbsp at a time. There should be no chunks in the puree, but it also should not be too think and runny. It's fine if it's of pourable consistency, again, like a thick gravy.
  13. Set aside.
  14. In large glass bowl beat egg whites until foamy
  15. Add cream of tartar
  16. Beat until soft peaks form
  17. Add the other 5 grams (approx ¼ cup)granulated Splenda, by pouring small portion at a time over egg whites and then beating, so the Splenda doesn't fly all over the place. (or, if using, do the same with the other ¼ cup of powdered erythritol)
  18. Beat until stiff peaks form
  19. Set aside. If it is very humid or hot in your kitchen put the egg whites in the fridge while preparing the other parts of the cake.
  20. With the beaters still attached and a little bit of egg white still on them, beat the squash mixture one last time!
  21. Pour squash mixture gently on top of the egg white mixture. Gently smooth them over the top of the egg whites evenly. They should sit on top without dissolving the egg whites.
  22. Gently fold the squash mixture into the egg whites until the egg whites are uniform in color. Do not rush this part. (If you are not experienced with folding please refer to the video link on folding). This may take about 3 minutes. Be sure to get underneath the egg whites, and bring up and over, turning the bowl as you go. Slow turtle wins the race here!!
  23. Combine the lemon juice and lemon extract in small dish.
  24. Fold lemon mixture into egg white using about 3-4 folds. If you are not using lemon juice, use 1-1½ tsp lemon extract, depending on how lemony you like your cake. I like mine lemony!
  25. Fold in grated lemon rind using 2-3 folds.
  26. Then fold in poppy seeds until incorporated. They hide in pockets so make sure they all get folded in.
  27. Fold in dry mixture, in 4 equal parts, sifting each part over egg whites and incorporating it into the whites before sifting in the next part. This takes time. And as you go underneath the whites scraping from bottom, up and over, you will notice pockets of the dry mix as you fold. Be patient and keep folding. It takes time to get the coconut flour all mixed in. Just when you thought it was all mixed you'll suddenly see another pocket of dry mix on another fold!!! Keep folding!!
  28. For best results Bake in 7 or 8 inch aluminum tin (the cheap flimsy ones you get at Walgreens or the grocery store) at 350 for about 30-35 minutes...
  29. Tops will be light golden brown and edges will be slightly brown, starting to get crispy. Top should still be soft to the touch. (Please refer back to baking notes above)
  30. If using muffin cups fill up 70% to top, same with ramekins. It will make about 6 muffins
  31. Check muffins at 25 minutes. Tops should be golden brown. For ramekins about 30 minutes. For cake, check at 33 minutes, it may be done then, depending on your oven. They are done when the tops of cake or muffins are uniformly golden brown along with the edges slightly brown.
  32. For more of a creamy texture slightly under bake.
  33. Let cool and set for about 15 minutes. I know... this is the hard part! I hardly wait that long!
  34. Run a think knife around the edges.
  35. Slice in quarters, or eat the whole thing. Who cares, just eat it now!!
Notes
Be sure to use granulated splenda and not the packets.
If using erythritol, powder both the ¼ cup that is added into the egg whites, as well as that which is added into the dry mix.
If using liquid stevia with the erythritol, use 1 tsp. If using powdered stevia use about ¼-1/2 tsp.
If you like your cake more crispy on top then let the top get brown.
At all suggested temperatures the cake will be done in 30-35 minutes. It's a very forgiving recipe!
Nutrition Information
Serving size: 4 Calories: 85.5 Fat: 4.5 Carbohydrates: 6.75 Sugar: .75 Fiber: 1.75 Protein: 7.25

 

"this is a picture of the baked cake in aluminum pan, taken from top shot"
Who can resist a lemon poppy seed cake?

 

The post Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake appeared first on Your Fit Day.

]]> https://www.yourfitday.com/low-carb-melt-in-your-mouth-lemon-chiffon-poppy-seed-cake/feed/ 3 559 Gluten-Free Rice Flour Pumpkin Skillet Biscuits https://www.yourfitday.com/gluten-free-rice-flour-pumpkin-skillet-biscuits/ https://www.yourfitday.com/gluten-free-rice-flour-pumpkin-skillet-biscuits/#respond Sat, 22 Mar 2014 13:00:53 +0000 http://www.yourfitday.com/?p=442 Hello Your Fit Day Friends! I want to let you in on a secret. Carbs are not evil. Really. They’re not. And neither are my Gluten-free Rice Flour Pumpkin Skillet Biscuits. Trust me on this one! It’s more about which carbs you choose, how you cycle them into your diet, and how to make them work for you. If … Continue reading "Gluten-Free Rice Flour Pumpkin Skillet Biscuits"

The post Gluten-Free Rice Flour Pumpkin Skillet Biscuits appeared first on Your Fit Day.

]]> Crisp on the outside...sweet and creamy like porridge on the inside.
Crisp on the outside…sweet and creamy on the inside.

Hello Your Fit Day Friends!

I want to let you in on a secret. Carbs are not evil. Really. They’re not. And neither are my Gluten-free Rice Flour Pumpkin Skillet Biscuits. Trust me on this one! It’s more about which carbs you choose, how you cycle them into your diet, and how to make them work for you.

If you haven’t read my last post, where I talk about why I’m using the Carbnite® Solution Plan, stop and click here first. That should explain it all. Well, a lot anyway.

Now, I’m all about helping you stay lean and fit, so some of the best times to indulge in my starchy treats would be:

  1. After a weight training session, preferably in the evening.
  2. When you’re on a Low Carb High Fat ‘diet’, where a re-feed of starches will help boost your metabolism. (Low Carb diets are typically low calorie, due to the satiating effects of fat. You are eating more fat, aren’t you?!!)
  3. Anytime,  because you really don’t care about all this carb timing stuff; you’re here mostly for the yummy gluten-free and sugar-free recipes, high carb or low carb; and because you want to impress someone with your gluten-free, sugar-free baking skills instead of serving them bricks. I know, I’ve had my share of them too!

So, I’ve decided to travel outside the box of my post-workout-world staples of straight-up sweet potatoes and kabocha squash, and get creative in the kitchen. And I’ll be delivering them to you one bite at a time, all gluten-free and sugar-free!

First, I thought I’d give my hand a try at making some biscuits. You know, those light, fluffy, flaky shortcakes, that catapult you into a state of carb-coma euphoria.

But when I was searching the web for “gluten free rice flour biscuits” I hit a stumbling block: I could only find super high-fat and sugar laden recipes, most of which included slow carb flours from grains and legumes. Not exactly what we’re looking for post-workout, or for a program like Carbnite®, which you read about here.

So after some searching and tweaking of recipes, I think I came up with a pretty good gluten-free, sugar-free, low fat biscuit. Sounds like an oxymoron, doesn’t it?

Ah ha! But it’s not! And to prove it, below is my modified version of a skillet biscuit I found over at The Daily Diatribe. I replaced most of the fat, and all of the applesauce (fructose), with Japanese pumpkin (Kabocha squash); and I used stevia instead as the sweetener, instead of the maple syrup.

You could use any type of dense starchy winter squash if you don’t have Japanese Kabocha pumpkins. Or you could use canned pumpkin. However, I can’t vouch for the canned pumpkin because I haven’t tried it yet. But I’m sure it would work. Although, I wouldn’t add any extra water to make a mash, since canned pumpkin is already the right consistency. If you do try it please let me know how they turn out in the comments below.

Mind you my version didn’t end up exactly light and fluffy, like regular biscuits.  Instead they are a bit flatter, crispy on the outside, with a creamy and sweet, baked porridge-like texture on the inside; and very carb-coma worthy!

I also saved out two 1/4 cup portions of the batter and baked them at 400 degrees F for about 30 minutes until the tops were a deep golden brown. They save you a bit of fat and I think they are just as crunchy and creamy and delicious.

I find both ways rather addicting.

For some extra added comfort I drizzled a few swirls of my homemade lemon-blueberry compote on top…Divine! (Recipe coming soon)

Some Variations to try:

Bacon Skillet Biscuit (I have not tried this as of yet, but I imagined it to be yummy?): Cook 4 strips of bacon until crisp. Cut each slice in half, so that you have eight pieces.  Crumble each 1/2 strip.  Gently press each 1/2 crumbled strip into each 1/4 cup of scooped batter before ladling onto skillet. Cook per directions.

Blueberry Skillet Biscuit (I have tried this and it is yummy!): Wash and pat dry 8 oz of organic blueberries. Divide into eight separate one ounce servings. Dust each ounce serving with rice flour. Add one ounce of blueberries to each 1/4 cup of scooped batter. Cook per directions.

Chocolate chip variation (I have not tried this yet, but chocolate with everything, including bacon, is yummy!): Measure out eight 1 oz servings of gluten free dark chocolate chips. Add one ounce of chips to each 1/4 cup of scooped batter. Cook per directions.

Savory Chive and Herb (I have tried this with my Ultra Low Carb biscuits-recipe coming soon-and they are Yum Yummy!): For savory biscuits you can fold in some fresh chives, or your favorite blend of fresh or dried herbs, to the mixed batter. Cook per directions

I hope you like them as much as I do. Please let me know in your comments below.

And don’t forget to sign up for my newsletter, in the above right hand corner, so you don’t miss out on the fun!

Biscuits that melt in your mouth
Biscuits that melt in your mouth…drool!
Gluten Free Rice Flour Pumpkin Skillet Biscuit
 
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A sweet and savory biscuit with a hint of vanilla. Lightly cooked in coconut oil on your skillet makes for a crisp savory crust with a sweet creamy inside, similar to a thick griddle cake. You can also try baking these biscuits too.
Author:
Recipe type: Appetiser
Cuisine: Gluten Free
Serves: 8
Ingredients
  • 1 cup non-dairy milk (I used Whole Foods 365 Almond milk unsweetened)
  • 1 tablespoon apple cider vinegar
  • 1⅓ cups white rice flour (not sweet white rice flour or brown rice flour)
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 tablespoons melted coconut oil
  • 4 tablespoons sweet potato mash (4 tbsp baked kabocha squash* with 1-3 tbsp of water to make puree the consistency of applesauce. This is important. This will depend on the moisture content of your winter squash. You will end up with slightly more puree than 4 tbsp. I usually add it all since it's just a little bit more)
  • ¼-1 tsp liquid stevia, to taste. Start with small amount as it's very potent.
  • 1 teaspoon pure vanilla extract
  • * You can also use winter squash such as acorn, butternut.
  • * You can also use canned pumpkin, but you don’t need to add any extra liquid to make it a puree, since it's already the right consistency.
Instructions
  1. Stir together the milk and apple cider vinegar and set aside to curdle. Begin heating a skillet on medium to allow it to get nice and hot.
  2. In a medium bowl, whisk together the flour, baking soda and salt.
  3. Add the oil, kabocha mash puree and vanilla to the milk and stir.(If making savory biscuits then omit vanilla and instead add your favorite spices, maybe onion powder, garlic, red pepper flakes, to flour mixture). These are still savory-sweet, if you stick to original recipe.
  4. Make a well in the center of your dry ingredients, pour in the wet ingredients, and stir together just until completely mixed.
  5. Add oil to your skillet(I just coat the pan), then scoop the batter into the skillet, using a ¼ measuring cup per biscuit. Try and shape the biscuits so they are high when you scoop them out of the measuring cup. (Actually, I whacked the pan to get them out; or you can be more civilized and use a spoon).
  6. Cook for 4 minutes, then flip. Immediately cover the skillet with it's lid (or find something to cover it with) and cook for another 4 minutes.
  7. I didn't have a top so mine were a bit flat, but they still puffed up.
  8. Remove from skillet and let cool about 5 minutes before serving.
  9. If they are not crispy for your liking, or you prefer the centers to be a bit more baked, you can put them into an oven at 350 for a few minutes to crisp them up.
  10. Best eaten warm.
Notes
You can also bake the biscuits in a pre heated 400 degree F oven for about 30 minutes, or until the tops are a deep golden brown. I kept biting into mine to see if they were done. After about 30 minutes of taste testing, and not much biscuit left, I proclaimed them to be delicious!

These freeze well in a zip lock bag. To reheat simply thaw and bake for about 5-8 minutes in a 300 degree oven or until crispy and crunchy again.


Nutrition Info for the Variations
Per Biscuit

Bacon: Fat:8.5grams; Protein: 6.5grams ; Carbs same as original

Blueberry: Carbs:29grams ; Fat and Protein same as original

Chocolate Chips(Enjoy Life Brand): Fat:13 grams ; Carbs:41grams ; Protein:5
Nutrition Information
Serving size: 8 Fat: 4 Carbohydrates: 23 Protein: 2
Crunchy on the outside, creamy on the inside!
Crunchy on the outside, creamy on the inside!

 

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