Healthy Chocolate Peanut Butter Smoothies (Gluten Free, Casein Free)

I will be the first to admit that I was not always a supporter of low carbohydrate diets. I thought diets based on this principal were generally unhealthy, high in saturated fats, and hard for the body to digest properly.

I have learned that low carbohydrate means different things to different people. While I do consume saturated fats, they are not the basis of my diet. More than anything, since I began eating low carb I have learned to prepare and cook more fresh vegetables than I've eaten in my last 30 years.

Just a few of fresh vegetables that I've started to eat on a regular basis:

- eggplant
- cauliflower
- yellow and green zucchini
- different lettuces (other than iceberg and romaine)
- asparagus
- broccoli
- cabbage
- red onions
- baby spinach
- acorn, butternut, and spaghetti squash

Not frozen, no longer canned... fresh, local if possible, real vegetables. I am very proud that we have started eating this way, and I'm actually quite surprised it's due to beginning a low carbohydrate diet!

One very quick meal that I rely on in the mornings is this large chocolate peanut butter breakfast smoothie. This smoothie reminds me of one of my favorite carbohydrate-filled foods: a Wendy's Frosty! It's a slightly sweet, chocolately smoothie that has the added bonus of peanut butter, which makes me one happy girl! It's fast, easy, and packs a heck of a lot of nutrition and protein in one travel cup!

Recently I've started to add a large handful of fresh baby spinach to the smoothie each morning. By doing this I'm incorporating at least one healthy serving of non-starchy vegetables to my daily diet and I love that it's simply "hidden" in the smoothie. You do not taste the spinach, although it may give a slightly green tint to your smoothie. Never fear, it will still take like a "peanut butter - chocolate" version of a Wendy's frosty!!

Enjoy!




Carrie's High-Protein Chocolate Peanut Butter Breakfast Smoothie

1 cup low carb dairy beverage (such as Hood) or soymilk, or almond milk
2-3 tablespoons natural peanut butter
2 tablespoons cocoa powder
2 tablespoons coconut flour (optional -- adds extra fiber, but you can leave it out without compromising the flavor of the shake!!)
2-3 tablespoons vanilla whey (or rice) protein powder
2-3 tablespoons erythritol
splash sugar-free vanilla syrup
splash sugar-free chocolate syrup
2 cups ice
(extra soymilk or almond milk -- depending on how thick you enjoy your shake)

Directions:

Pour all ingredients into blender and process on high speed for 3-5 minutes until very smooth and creamy. You can add additional milk if shake seems to thick. Feel free to toss in additional frozen fruit or greens of your choice for added nutrition.

This makes 2 medium sized smoothies, or one VERY large 3-4 cup (meal replacement) smoothie. I often have this shake for breakfast, or even for dinner if I don't have time to cook!

This smoothie contains 5-7 carbohydrates per recipe depending on the ingredients you choose to use!

Almond Chocolate Swirl Cheesecake (Gluten Free)

I am a huge fan of cheesecake. I learned to make the baked variety last year during a Daring Baker's Challenge and I've found any excuse to make it ever since.

I've been successfully following a low carb diet since Christmas and I wanted to create a low carb, but delicious dessert for Valentine's Day this year.

I wanted the dessert to be light, yet decadent with a swirl of chocolate and a hint of almonds!

This particular recipe is for a no-bake cheesecake that relies on unflavored gelatin added to the base to help the recipe firm. It is quickly created and will be ready to serve within 2 hours of refrigeration.

This recipe does not taste like a traditional dense baked cheesecake. It is a much lighter version with an "airy" texture, much like a whipped cream cheese based dessert.

For sweetness, I combined two of my favorite all natural sugar-free substitutes: erythritol and a non-bitter stevia. These sweeteners are perfect in this light and delicious almond-hinted cheesecake.

I love regular baked cheesecake that uses eggs, but this recipe is a low carb time saver, and it makes a truly beautiful presentation!

Happy Low Carb and Gluten Free Valentine's Day!




Almond Chocolate Swirl Cheesecake
(A No-Bake Cheesecake)

Cheesecake Ingredients
16 ounces cream cheese or greek yogurt, softened to room temperature
2 cups sugar-free cool whip, or whipped cream (whipped until stiff peaks appear)
2 envelopes unflavored gelatin
2/3 cup boiling water
1/2 cup erythritol (or sugar substitute of your choice)
1/8 teaspoon stevia
1/2 teaspoon almond extract
1/2 teaspoon vanilla extract
Sugar-Free chocolate syrup, for swirling on top

Crust Ingredients
3/4 cup almond meal
2 tablespoons erythritol
3 tablespoons butter or coconut oil, melted


Directions
In a large glass bowl, mix boiling water with both packages of unflavored gelatin, erythritol, and stevia. Mix in cream cheese or greek yogurt until mixture is very smooth. Add vanilla and almond extracts, and finally fold in whipped cream. Mix thoroughly and set aside while you make the crust.

In a small bowl mix together all crust ingredients until crumbly. Pour into an 9" pie plate, press and shape into the bottom and sides of pan to form the crust.

Pour prepared cheesecake batter into crust. Gently spread batter with a spatula so it covers the crust evenly. Stream 2-3 tablespoons of sugar free chocolate syrup back and forth over the cheesecake. Take a clean butter knife and pull it through the cheesecake batter and chocolate to form a decorative swirl pattern.

Refrigerate cheesecake for 2-4 hours until firm and set. Makes 12 delicious slices.
(6 net carbs per slice.)

Printer-friendly recipe.

Carrie's Notes:

• DAIRY FREE OPTIONS: You can use soft tofu in place of the cream cheese/greek yogurt in this recipe. Clara also mentioned that you may be able to use strained coconut yogurt as well for a dairy free substitute!
  

• You can certainly use the same amount of sugar in place of the erythritol and stevia if you are not watching your carb intake.
  

• This recipe contains a total of 73 net carbs, divided by 12 peices equals about 6 net carbs per slice.
  

• Regular cream cheese and full fat greek yogurt contain about the same amount of net carbs. I used greek yogurt in this recipe because I had some on hand, and it is as thick and creamy as cream cheese.
  

• You can make this cheesecake crust free, and it will be 5 net carbs per serving for 12 slices.
  

• If you like other flavors of gelatin (such as strawberry, lemon, or cherry) you can use 2 packages of sugar free jello of your choice, and leave out the erythritol and stevia.
  

• This is truly a beautiful dessert! I think an individual marischino cherry placed on each slice would be a lovely addition!
  

Veggies a la Rosa (Gluten Free)

I've always liked broccoli, garden peas, carrots, green beans, etc... but generally I have always eaten them out of a can or frozen.

Recently though, I've been trying to incorporate more fresh vegetables into our diet. Since I started a low carbohydrate diet in January, vegetables have become a prominent part of dinner.

Last weekend, Michael and I ate lunch at an Italian-American deli. I had a dish of sauteed veggies in a lemon butter sauce topped with a lovely piece of salmon and fresh shaved parmesan. It was an absolutely delicious lunch. I was so impressed with the vegetables. Interestingly, the veggies were the highlight of the dish for me! They were so fresh and beautifully prepared. Yellow and green zucchini, sweet onions, fresh garlic, button mushrooms, red and green peppers, and a vegetable I wasn't very familiar with... eggplant.

Eggplant. I tried this strange purple skinned vegetable several different times previously and I can honestly say I have never liked it. Never...

Until now. This eggplant was soft and not bitter. Merged with the gentle flavors of butter, lemon, and white wine this vegetable was delightful! I had to try it at home.

Last night I sauteed eggplant for the first time! I was not disappointed. I did not have any white wine, so I used a merlot instead. The merlot gave the white eggplant flesh a beautiful "rosy" appearance and it was a great flavor addition to the sauce.


Veggies a la Rosa

1/2 of a large eggplant, sliced thinly and cubed
1 green zucchini, sliced thinly
1 yellow zucchini, sliced thinly
2 cloves garlic, finely minced
1/2 medium sweet onion, chopped finely
** Any other veggies you would like to add, button mushrooms, red or green peppers, would be a lovely addition!

Sauce:
2 tablespoons butter (or coconut oil)
2 tablespoons olive oil
Salt and Pepper to taste
2-4 tablespoons a good quality Merlot (-or- white wine for a lighter flavor)
2 tablespoons lemon juice

Optional Toppings:
Freshly shaved parmesan
Toasted pine nuts or walnuts


Directions:
In a large non-stick wok or skillet melt butter and add olive oil on medium-high heat until lightly sizzling. Add onion and garlic and lightly saute for 1-2 minutes. Add remaining vegetables and sauce ingredients. Saute 5-8 minutes until vegetables are soft and tender. Plate and top with shaved parmesan and toasted nuts! Makes 2-4 medium sized servings. Serve hot.


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