SNACKS
FROZEN BERRIES
1 serving
1 greek yogurt
stevia droplets to taste
3 oz. berries (blueberries, raspberries, strawberries, blackberries, cherries)
ground cinnamon to taste
wooden skewers
Pour yogurt to a bowl, slide one or two berries onto skewer and dip it into the yogurt. Turn or swirl the skewer as needed to completely coat it. Lift the skewer out and lay it in a freezer container, gently remove the skewer. Repeat with dipping the remaining berries. Place the container in freezer for about 3 hours. Let stand 5 minutes at room temperature before serving.
BERRIES CREPES
2 servings
CREPES
2 egg whites
40 ml unsweetened almond milk
10 gr coconut flour
½ tsp stevia powder
coconut oil spray
FILLING
120 gr frozen mix berries (blackberries, blueberries, strawberries, raspberries)
3 tbsp stevia powder or to taste
15 gr semi-bitter chocolate chips
In a bowl add the egg whites and beat by hand until they are a little frothy. Add the milk and then flour combining. Add the stevia. Let stand 5 minutes.
In a small, nonstick skillet, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and ladle to distribute the mixture. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off heat and reserve. Repeat the same with the other crepe. Set aside.
Thaw the berries and add to a small pot along with the stevia. Cook for a while, stirring frequently until well combined. Take off and let cool a little.
Fill the crepes with the berry sauce and fold them by 4. Melt the chocolate chips in the microwave and pour over the crepes.
Per portion
Cal: 114 P: 5.6 F: 3.8 Cb: 15.4
EXPRESS CHOCOLATE MOUSSE
1 serving
1 tbsp almond milk
15 gr unsweetened chocolate chips
1 tbsp unsweetened cocoa powder
½ tbsp stevia powder or to taste
120 g plain greek yogurt, unsweetened and fat-free
In a small bowl, microwave milk, chocolate chips, and stevia until melted. Remove and add the cocoa, once incorporated add the yogurt. Mix well and refrigerate for half an hour.
Per portion 150 gr app
Cal: 169.7 P: 15.1 F: 5.2 Cb: 16.1
EXPRESS RICE WITH MILK
1 serving
2 brown rice cakes
120 ml unsweetened almond milk
½ tbsp stevia powder or to taste
¼ tsp vanilla essence or to taste
cinnamon powder
Crush the cakes with your hands, leaving small pieces, put them in a bowl. Add the milk, stevia, vanilla essence and stir. Microwave 40 seconds (time will depend on the power of your microwave). Take out and sprinkle cinnamon.
Per portion 140 gr
Cal: 116 P: 2.6 F: 1.3 Cb: 20.7
PEACH ICE CREAM
2 servings
1 cup (150 gr) frozen chopped peaches
½ cup (120 gr) unsweetened Greek plain yogurt non-fat
½ tsp vanilla essence
1 tsp stevia powder or to taste
Place everything in a blender and blend until smooth.
Serve immediately.
Per portion
Cal: 70.8 P: 7.1 F: 0.2 Cb: 9.7
CHOCOLATE ORANGE COOKIES
20 portions
50 ml coconut oil
100 g stevia powder
2 eggs
zest of 1 orange
200 g almond flour (oat or whole)
3 tbsp bitter cocoa powder
1 tsp baking powder
50 gr white chocolate no sugar added (optional)
½ tsp coconut oil
Preheat the oven to 350º F. Prepare a cookie sheet with parchment paper.
In a bowl mix the oil, stevia and eggs, stir until the egg is well combined. Add the flour, baking powder, orange zest and cocoa, stirring after each addition.
Form the balls with an ice cream scoop and put them on the tray. Bake for 8 to 10 minutes. Remove and let cool on a rack.
Optional: Melt oil and white chocolate in microwave and pour thin over the cookies.
Per serving 20 gr app
Cal: 93.6 P: 3.1 F: 9 Cb: 2.4
Per serving with white chocolate
Cal: 107.7 P: 3.2 F: 9.8 Cb: 4
APPLE AND POPPY SEEDS MUFFINS
12 servings
2 cups almond flour
5 tbsp stevia powder or to taste
1 tsp baking powder
50 ml coconut oil
3 beaten eggs
1 grated apple
1 tsp vanilla essence
½ cup finely grated carrot
zest of ½ lemon
1 tbsp poppy seeds
60 ml unsweetened almond milk
Preheat the oven to 350º F. Grease a cupcake pan with a little coconut oil or cover with paper cupcake liners.
In a bowl mix the flour, stevia and baking powder. Then add the oil, eggs, apple, vanilla, carrot and almond milk. Stir. Add poppy seeds and stir to combine.
Pour the batter into the molds, filling up to ¾ of the capacity. Bake for 18 to 22 minutes or until a toothpick inserted comes out dry.
Remove from the oven and transfer to a rack to cool.
Per portion 40 gr
Cal: 163.4 P: 5.5 F: 14.2 Cb: 6.6
CHOCOLATE BEET CUPCAKES
12 servings
2 eggs
240 gr cooked beet puree
3 tbsp melted coconut oil
4 tbsp stevia powder or to taste
1 ½ tsp baking powder
¼ tsp sea salt
3 tsp vanilla extract
80 ml unsweetened almond milk
20 gr unsweetened cocoa powder
130 gr whole oats flour
40 gr semisweet chocolate chips (leave a few for topping)
Preheat oven to 350º F. Lightly grease with coconut oil a 12 muffin-pan or line with paper liners.
To a bowl add eggs, beet puree, oil, stevia, salt, vanilla, and whisk with a hand-held mixer. Stir in the almond milk and whisk again.
Add cocoa powder, flour, baking powder and chocolate chips stiring with a spatula until just combined. Is a thick batter.
Pour batter into liners, filling 3/4 of the way full and sprinkle with a few more chocolate chips.
Bake for 22-25 minutes or until a toothpick inserted into the center comes out clean. Transfer to a cooling rack and let cool completely.
Per serving 35 gr app
Cal: 120.4 P: 3.4 F: 6.2 Cb: 12
ALMOND EGGS
20 portions
100 g almond flour (or unroasted peeled almonds*)
75 g stevia powder*
2 ½ tsp water
½ tsp almond essence or to taste
In a bowl mix in almonds, stevia powder, almond essence, and add water by small amount, only what is needed, until a dough forms.
Remove the dough and continue kneading with your hands until smooth. Form the eggs.
*if you don´t have flour, you can process it in a blender
*if stevia is granulated, you can grind it in a blender
Per portion 10 g each app
Cal: 28.6 P: 1.1 F: 2.5 Cb: 1.1
WALNUT SQUARES
36 servings
240 g unsalted almond butter
6 tbsp stevia powder or to taste
40 g unsweetened cocoa
70 g coconut flour
½ cup chopped walnuts (set aside a few for garnish)
Line a small square pan (about 15x15 cm) with plastic wrap.
In a bowl put the almond butter, stevia and cocoa. Stir until combined. Add the coconut flour and mix until a dough forms. Add the nuts and stir to incorporate.
Transfer the dough to the pan and press with your hands. Garnish with nuts and place in the refrigerator to chill for at least 2 hours.
Remove from pan and cut into 36 squares.
Per portion: 1 square
Cal: 66.5 P: 2.5 F: 5.2 Cb: 1.9
CREPES WITH NUTELLA
5 servings
4 egg whites
80 ml unsweetened almond milk
10 gr coconut flour
½ tsp stevia powder
coconut oil spray
5 tbsp nutella with sunflower seed
In a bowl add the egg whites and beat by hand until they are a little frothy. Add the milk, stevia and then flour integrating well. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off the heat and reserve. Repeat the same with the rest of the batter.
Place the crepe in a small plate and add Nutella. Roll or bend.
Per serving (1 crepe and 1 tbsp nutella) 32 gr
Cal: 77.7 P: 4.6 F: 5.5 Cb: 2.1
CREPES WITH NUTELLA AND STRAWBERRIES
5 servings
4 egg whites
80 ml unsweetened almond milk
10 gr coconut flour
½ tsp stevia powder or pinch of sea salt
coconut oil spray
5 tbsp nutella with sunflower seed
500 gr strawberries
In a bowl add the egg whites and beat by hand until they are a little frothy. Add the milk, stevia and then flour integrating well. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off the heat and reserve. Repeat the same with the rest of the batter.
Place the crepe in a small plate and add nutella. Roll or bend.
Per serving (1 crepe, 1 tbsp nutella and 100 gr strawberries) 130 gr
Cal: 110.7 P: 5.6 F: 5.5 Cb: 10.1
STRAWBERRIES WITH NUTELLA
1 serving
100 gr strawberries
1 tbsp nutella with sunflower seeds (recipe in Recipe Book)
Slice strawberries and place in a small serving bowl. Add Nutella and enjoy.
Per serving 115 gr
Cal: 85.1 P: 2.4 F: 4.9 Cb: 9.1
NUTELLA WITH SUNFLOWER SEED
26 servings
40 gr cocoa powder
80 gr stevia powder or to taste
45 ml coconut oil
160 ml unsweetened almond milk
130 gr sunflower seeds
In a food processor, grind the seeds until puree. Transfer to a bowl and add the cocoa, stevia, coconut oil and almond milk. Mix until everything is well combined.
Per portion: 1 tbsp (15 gr)
Cal: 52 P: 1.3 F: 4.9 Cb: 1.1
BELL PEPPER STICKS WITH CHICKPEA HUMMUS
1 serving
¼ bell pepper in sticks
2 tbsp chickpea hummus (recipe in Recipe Book)
Per serving: 50 gr
Cal: 72.2 P: 3.5 F: 2.3 Cb: 9.8
MANTECOL
16 portions (300 gr app)
1 egg white at room temperature
80 gr allulose powder
30 ml water
200 gr unsalted peanut butter
Prepare a small rectangular or square mold by covering it with parchment paper or plastic wrap.
Place the allulose and water in a small saucepan over medium heat. Stir occasionally until golden brown, about 15-20 minutes. Remove and set aside.
Meanwhile beat the egg white until stiff. Add the caramel very slowly to the egg white, beating constantly until a meringue forms. Keep beating until slightly chilled.
Now add the peanut butter and stir well to incorporate. Transfer the mixture to the prepared mold, press and smooth the surface. Cover with parchment paper or plastic wrap and keep pressing to make the surface as even as possible.
Freeze for about 3 hours. Take out, unmold on a board and cut into bars or squares. Keep them refrigerated.
Per serving
Cal: 79.2 P: 3.4 F: 6.3 Cb: 3.1