From the Sugar Happy Kitchen: Low Carb Keto Apple Walnut Cinnamon Muffins with Vegan Option

October 9, 2021By

The origin of muffins comes from the United Kingdom. The American version is considered more of a cake, softer than their overseas counterpart, which resembles an English Muffin.

I like this particular recipe because it is filling. The glycemic index is low at 35, while the glycemic load is 6. 

The load index is significant for people watching their blood sugars as it tells you how quickly it will raise your blood sugar. A glycemic load (GL) less than 10 is considered low.

The dense texture of the walnut cinnamon muffins is very filling when you eat one with a hot morning beverage. It is the perfect quick meal to get my day started.

Look at the nutritional ingredients to make sure it fits your prescribed dietary program. 

Let me know what you think of them.

 

Ingredients:

2 1/2 cups of almond 

1/2 cup of swerve brown sugar

1/4 cup of coconut oil or butter

1 teaspoon of baking soda 

½ teaspoon of salt 

3 eggs or an equivalent substitute

1 teaspoon of cinnamon 

1 teaspoon of cardamom

1 teaspoon of Vanilla 

1/2 cup of finely chopped Honey crisp apple

½ cup of coconut milk

¼ cup of raw walnuts

 

Instructions:

Preheat oven to 350

In a mixer- Blend brown swerve sugar with coconut oil

Add Vanilla and 3 eggs or an equivalent egg substitute and blend.

I a separate bowl, add almond flour, baking soda, a teaspoon of salt, cinnamon, and cardamom,

Mix dry ingredients in the blender with the wet ingredients.

Add finely chopped Honey crisp apple, coconut milk, and raw walnuts.

Grease muffin pan

Place 12 scoops of batter in the muffins pan

Place Muffin pan with batter in the oven for 25 minutes.

Check to see if muffins are cooked by putting a toothpick in the muffin. The toothpick should be dry when you test the muffins.

Let cool for 10 to 15 minutes.

Nutrition Facts:

Serving Size 12

11.51 net carbs per cookies

334.0Calorie, Total Fat 276.3g, Sodium 116.74mg, Total Carbohydrates 16.6g, Fiber 5.09mg, Total Sugar 9.33g, Protein 9.57g

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From the Sugar Happy Kitchen: Keto Gluten & Animal Free Chocolate Chip Cookies

September 27, 2021By

By Nadia Al-Samarrie

This is one of my newest and favorite recipes. I wanted something inclusive of every diet, keto, vegan, low carb, and paleo. The keto chocolate chips are made on machinery that produces milk chocolate chips.  Keto in this case, can also be vegan as there are no animal products in the recipe. But if you are allergic to dairy products, then you should use verified vegan chocolate chips.

After experimenting with different ingredients, my third try was a charm. I asked people with other diets to taste my chocolate chip cookies and to tell me the truth.” Don’t worry about my feelings. Your honesty means a lot more to me than my ego.” I said. You can imagine how ecstatic I was when everyone gave it a thumbs up.

I don’t know about you. I sometimes change out certain ingredients if I don’t like what is in a recipe. In this case, how much sugar you use will be subjective. I recommend following my recipe the first time around and make adjustments later. The reason being, you want to make sure you like what I have created for you.

All feedback is appreciated. If you like this recipe- do share it with your friends and family.

Enjoy!!

Nadia

Ingredients

1 ½ Cups of Almond flour

½ Cup of coconut flour

½ Cup of Coconut oil

½ Cup of Swerve brown sugar

¼ Cup of Swerve granular sugar

2 Tablespoon of Bob’s Egg Replacer or two eggs

¼ Teaspoon of Anthony’s Psyllium Husk Powder

1 teaspoon of Vanilla

½ Teaspoon of salt

½ Teaspoon baking soda

½ Cup of Lily’s Dark Baking Keto Chocolate Chips

 

Instructions

  • Heat Oven to 350 Fahrenheit
  • Mix sugar and coconut oil until its creamy
  • Mix Bobs Egg Replacer with water
  • Mix psyllium with three tablespoons of water
  • Mix the egg replacer, psyllium with the wet ingredients sugar and. Then add Vanilla
  • Mix almond flour, coconut flour, baking soda, and salt
  • Blend the wet and dry mixture
  • Add ½ cup of Lily’s Dark Baking Chocolate Chips
  • On an oven-safe pan, spray olive oil
  • With a cookie scooper- Scoop cookie dough and pat down with your palm, then place on an oven-safe pan.
  • Bake for 15 minutes
  • Take out of the oven and let cool for 30 minutes to harden the cookie
  • Makes 16 cookies

 

 Nutrition Facts:

Serving Size 24

8.76 net carbs per cookies

117 Calorie, Total Fat 8.64g, Saturated Fat 0g, Cholesterol 0mg, Sodium 50.05mg, Total Carbohydrates 9.8g, Fiber 1.04g, Total Sugar 8.31g, Protein 1.46g

 

 

 

 

 

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Reducing sugar in packaged foods can prevent disease in millions

August 30, 2021By

Cutting 20% of sugar from packaged foods and 40% from beverages could prevent 2.48 million cardiovascular disease events
Newswise: Latest News

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From the Sugar Happy Kitchen: Keto Vegan Low Carb Hummus Tahini

June 26, 2021By

By Nadia Al-Samarrie

Most parties you attend will have hummus, a cold garbanzo bean side dish as a healthy alternative to the fried, high carbohydrate foods. In the Middle East, hummus is served with pita bread and or with Falafels. The Sugar Happy alternative to the high carbohydrate bread is fresh raw vegetables. 

The first documented hummus recipe comes from an Egyptian cookbook dating back to the 13th century. Like most historical dishes that travel the globe, each country will have its version of the recipe. 

I am sharing my Iraqi grandmother’s recipe with you. She was a fantastic cook. You will find the chickpea spread to be filling, refreshing, easy to make, and tasty. 

Ingredients      

1 15.5 0unces of canned garbanzo beans

3 medium cloves of garlic

2 tablespoons of tahini 

3 tablespoons of olive oil

3 tablespoons of fresh lemon juice

Dash of salt

Garnish Ingredients

1/4 teaspoon of paprika

1/2 teaspoon of olive oil

Directions

In a food processor, add garlic first to be minced.

Add garbanzo brand, tahini, olive oil, fresh lemon, a dash of salt, and blend until the mixture looks smooth and creamy.

Place blended hummus on a plate—drip 1/2 teaspoon of olive oil over the hummus. Sprinkle paprika and add parsley as a garnish.

Nutritional Ingredients 

Serving Size 6

6.4 net carbs per serving 

236 Calorie, Total Fat 11.3g, Sodium 25mg, Total Carbohydrates 8.6g, Fiber 2.2g, Total Sugar 0.2g, Protein 3.3g

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From the Sugar Happy Kitchen: Keto Low Carb Vegan Option Greek Salad with Lemon & Garlic Dressing

June 18, 2021By

By Nadia Al-Samarrie

The Greek salad is a popular refreshing salad. The name itself translates to “country village salad.” It is a popular dish in Greece and their close neighboring country, Cyprus.

The quality of feta and tomatoes makes a big difference. The best flavor for the salad comes from the freshest ingredients. Don’t skimp on the olives using what you have unless it is Kalamata olives. The flavors of the ingredients below complement one another. Some people alternate between lemon and vinegar—my preference is lemons. Combing the citrus with feta olives, red onions, cherry tomatoes, and spinach is like a tonic. Refreshing and healthy.

If you are vegan, this will be a nice edition to your menu. Just leave the feta cheese out.

Salad Ingredients

9 Cups of fresh baby spinach leaves

½ Cup of red onions 

1 Cup of Kalamata olives

1 Cup of cherry tomatoes

½ Cup of feta cheese

Directions

Wash and clean spinach. Dry in a salad spinner or towel and let cool in the refrigerator if you buy whole, so inch then cut the stems off of the leaf.

Cut ½ cup of a red onion vertically and separate the pieces that make the whole.

Cut the cherry tomatoes in half.

Drain liquid from store-bought kalamata olives.

Break up the feta cheese with your hands into smaller pieces.

Take incredible, cleaned refrigerated spinach leaves and place the cut ingredients into a bowl.

 

Lemon Dressing Ingredients

4 Medium lemons freshly squeezed lemons

½ Cup of extra-virgin olive oil 

3 Medium Lemons

3 Medium garlic cloves

 

Directions 

Squeeze four lemons to make lemon juice in a bowl

Add olive oil 

Use a garlic press for the garlic or chop finely

Whisk all the ingredients.

 

Serving Size 6

6.5 net carbs per serving 

236 Calorie, Total Fat 22.2g, Sodium 373mg, Total Carbohydrates 9.4g, Fiber 2.9g, Total Sugar 6.2g, Protein 4.3g

 

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From The Sugar Happy Kitchen: Cajun Seafood Risotto Recipe 12.4 Net Carbs with Vegan Option

May 27, 2021By

By Nadia Al-Samarrie

Cajun spices have French roots of settlers who immigrated to Acadia, Canada, in the 1600s. We know it as the province of Nova Scotia. 

155 years after their settlement, they were forced out of Canada for refusing to sign an oath to the British Crown. In the the1800s, over 35 years, roughly 4000 Acadians found new homes in Louisiana. With them came their flair for cuisine with spices and fish plates inspired by the seafood available to them from the Mississippi, delta. The Cajun people are the first known French settlers in the United States.

This dish, in my mother’s words, is “Absolutely divine.” You can make a vegan version by leaving out the mixed seafood.

 

Ingredients

1 large shallot

1/2 a leek green leafy part only

3 cloves garlic

1/4 cup fresh parsley

1/2 cup of olive oil 

1 teaspoon of cajun seasoning

1 teaspoon sea salt

1 teaspoon cilantro

1 teaspoon basil

1/2 teaspoon oregano

1 cup of chicken broth

½ cup of sun-dried Tomato’s

16 ounces of mixed seafood calamari, shrimp, and scallops

3 cups of cauliflower rice

 

Instructions

In a large pan, sauté olive oil, shallots, garlic, salt, cilantro, basil, cajun spices, fresh parsley, and sundried tomatoes. Cover the pan and let simmer for 30 minutes.

Add cauliflower to the saluted ingredients and cook for 2 minutes.

Add 16 ounces of the seafood mix for 3 minutes. 

 

 

Nutrition Facts:

Serving Size 6

12.4 net carbs per serving

404 Calorie, Total Fat 21.4, Sodium 1425 mg, Total Carbohydrates 14.8g, Fiber 1.4g, Total Sugar 2.4g, Protein 30g

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From the Sugar Happy Kitchen: Vegan- Keto Low-Carb Homemade Granola with 5.32 Net Carbs

February 11, 2021By

If you are like me- you may have thought granola derived from a German European country, like Muesli from Switzerland. Surprisingly, the origin is from Dansville New York, dating back to 1863. Dr. Caleb James Jackson, a nutritionist, struggled with good health most of his life. Until he went to a spa that reversed his physical condition with hydrotherapy. The revival in his good health changed his professional interest from farmer, journalist abolitionist to becoming a physician. He became a vegetarian, giving up meat, coffee, tea and alcohol. As a whole foods advocate, at the age of 52, he developed granola, originally named “Granula” at his Jackson Health Resort.

 

If you are tired of having eggs, bacon or ham for breakfast- granola cereal is a refreshing alternative to the dairy, soy or meat products. It is high in protein and fiber. My recipe has less sugar and less calories than any other alternative I have seen on the market. If you want a filling and nutritious breakfast without the high carbohydrate sugar found in most granolas, try my new recipe. It is for the health-conscious person.

 

 

Ingredients

1/4 Cup of raw unsalted pumpkin seed

1/4 Cup of raw unsalted pecans

1/4 Cup of raw unsalted Brazilian nuts

1/4 Cup of raw unsalted hazelnuts

1/4 Cup of raw unsalted almonds nuts

1/4 Cup of raw unsalted macadamia nuts

1/8 Teaspoon of salt

1/8 Teaspoon of cinnamon spice

1/8 Teaspoon of nutmeg spice

1/8 Teaspoon of cardamom spice

½ Cup of dry coconut chips 

1 Teaspoon vanilla

1 Tablespoon of Madhava Agave Five Low-Calorie Sweetener

 

Instructions:

Preheat oven to 350 Fahrenheit

Chop all nuts and place in a bowl

Add spices to the dry mix and stir

In a bowl separate measure out 1 tablespoon of Agave Low Glycemic Syrup

Add the Vanilla and to the Agave syrup and stir

Mix dry ingredients with the wet

In an oven safe pan- grease ½ teaspoon of coconut oil

Pour mixture evenly on tray

Let bake for 10 minutes then take out to add the last ingredients

Mix ½ cup of dry of unsweetened coconut flakes with the cooked granola

Place pan back into the oven and let bake for another 5 minutes

Let cool before serving

 

To Serve

Measure 1/2 cup of cooked granola

Add 1 Tablespoon of dry unsweetened cranberries

Add 1/4 of unsweetened coconut milk

 

Nutrition Facts:

Serving Size 4

372 Calorie, Total Fat 35.7g, Saturated Fat 0g, Sodium 105.44mg, Total Carbohydrates 9.3g, Fiber 3.98g, Total Sugar 2.71g, Protein 5.21g

Source: 

Dr. Caleb James Jackson

 

 

 

 

 

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From the Sugar Happy Kitchen: Keto Pancakes with Fresh Blueberries and Syrup

January 28, 2021By

Two of my favorite breakfast growing up are pancakes and waffles. Did you know that pancakes date back 5300 years to the Romans and Greeks? It was not until the 19th century that the description of pancake became standard in the Americas. Waffles were brought to America by the Dutch colonist in 1600s. No wonder we can find these two traditional morning meals on most breakfast menus.

 

My new keto diet inspires me to look for alternatives recipes for foods that I crave. You can imagine my delight when I discovered the Quest Nutritional Multi-Purpose Protein Powder to use for my homemade pancakes.

 

This recipe makes two servings, 1/2 cup of alternative low glycemic syrup with 6.25 net carbs per serving.

 

Ingredients

1 ½ Quest Nutritional Multi-Purpose Protein Powder

3 Teaspoons of Swerve granular alternative sweetener

1.75 Teaspoon of double acting baking powder

1 Teaspoon salt

1 Egg

1 Cup unsweetened coconut milk

3 Tablespoons of melted coconut oil

14 Fresh blueberries

4 Tablespoons of Madhava organic agave five low glycemic sweeteners

 

 

Instructions:

Mix flour, aking powder and salt

Mix Swerve granular sugar with 3 tablespoons of melted coconut oil. Let to cool then whisk one raw egg in

Combine the wet ingredients with the dry ingredients and add coconut milk

Heat 1/2 tablespoon of coconut oil in a pan on medium heat

scoop 4 ladles of batter into the pan and repeat again

After the pancake browns, turn over and press down on the pancake to make it flatter

 

To Serve

Place cooked pancakes on a plate

Heat Madhava organic agave five low glycemic sweeteners then pour on pancakes

Add fresh blueberries to pancakes

 

Nutrition Facts:

Serving Size 2

434.1 Calorie, Total Fat 43.66g, Sodium 1673.59mg, Total Carbohydrates 6.64 2g, Fiber 0.39g, Total Sugar 3.21g, Protein 2.88g

 

 

 

 

 

 

 

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From the Sugar Happy Kitchen: Vegan Keto Low Carb Creamy Langoustine Risotto

January 23, 2021By

There a few everyday Italian dishes I like; Risotto is on top of my list. What makes it a favorite entree is its versatility. It can be vegan, vegetarian, or served with red meat.

The dish originates in Milan, Italy, a city known for its excellence in fashion, opera, and cuisine.

My recipe is a vegan version that does not use chicken broth butter or parmesan cheese. It is just as delicious as the traditional entree. I say this with confidence as I have served this dish to people on the vegan, paleo, and keto diet. They all have given it thumbs up.

 

Ingredients

 3 Cups of cauliflower rice

2 Cups Langoustine

1 Medium red onion fresh

1 Small red bell pepper

1/2 Large yellow bell pepper

5 Large cloves of garlic 

5.5 Ounces of coconut cream

1½ Teaspoon of salt 

1 Tablespoon of coconut oil

To Serve

Place 1 1/4 cup of Risotto in a bowl

Garnish with Italian parsley

 

Optional 

Sprinkle Parmesan Cheese on Risotto

 

 

Instructions

Heat 1 Tablespoon of coconut oil in a pan

Dice onion, garlic, place in pan, and cook for 3 minutes

Add thinly sliced bell peppers and let cook for 2 minutes.

Add cauliflower to the onions, garlic, and bell peppers and cook for 5 minutes.

In a separate pan -pour 2 ounces of coconut cream until it is warm.

Add langoustine to the coconut cream, place a lid on the pan; let steam for 2 minutes.

Pour 3.5 ounces of coconut cream into the cauliflower mix.

Add the steamed langoustine with the cooked cream fluids into the cauliflower mix.

 

 

Nutrition Facts:

Serving Size 4

7.66 net carbs per serving

 244.22 Calorie, Total Fat 12.45g, Sodium 1418.03mg, Total Carbohydrates 10.28g, Fiber 2.62g, Total Sugar 4.86g, Protein 22.3g

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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From The Sugar Happy Kitchen: Vegan Keto Blueberry Muffins With 3.17 Net Carbs

January 19, 2021By

By Nadia Al-Samarrie

If you like baked goods for breakfast with your tea or coffee, you are sure to love this easy keto low carbohydrate blueberry recipe with 3.17 net carbs per muffin.

 

Ingredients

2.5 cups of almond flour

1/4 Coconut flour 

I/4 Teaspoonpsyllium powder mix with 3 tablespoons of water

1/4 Cup Swerve brown alternative sweetener

1.5 Teaspoon of baking powder

1/4 Cup of coconut oil

1/3 Cup coconut milk or cream

1 Tablespoon Lemon Zest

1/2 Teaspoonbaking soda

1/2 Teaspoon salt

I tablespoon of Swerve brown sugar to brush on top of prebake muffins

3 Tablespoons ofRed Mill Egg Replacer

Oven 350 bake 25-35 min depending on your oven

1 /2 of blueberries

 

Instructions

1- Preheat oven to 350 Fahrenheit

2- Mix Swerve brown sugar with coconut oil well in a bowl 

3- In a separate bowl, mix almond and coconut flour with baking powder, baking soda, and salt

4- Blend the brown sugar coconut oil from instruction #1 with the flour in instruction number 2.

5- Add coconut, milk, and mix

6- In a separate bowl, mix I/4 teaspoon of psyllium powder with 3 tablespoons of water. Then blend in with a bowl that has ingredients 

7- Add Lemon Zest and lemon juice and mix

8- Add fresh blueberries and mix

9- In an oven-safe muffin pan, scoop 12 spoons of mixture and place into pan and place into the oven

10- Place one tablespoon of Swerve brown sugar on top of 12 unbaked muffins

11- Bake for 25 minutes

12- Let sit to cool before eating

13- Muffins will be moist

 

Nutrition Facts:

Serving Size 12

178 Calorie, Total Fat 16.32g, Saturated Fat 0g, Cholesterol 0mg, Sodium 165.8mg, Total Carbohydrates 5.92g, Fiber 2.75g, Total Sugar 1.41g, Protein 4.97g

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