Friday, August 23, 2019

Chocolate Nut Butter Fat Bombs - a LCHF treat

Do you CRAVE a melt-in-your-mouth delicious (yet highly nutritious) treat now and then?

Well, here it is...

My very delicious, and incredibly tasty...

CHOCOLATE NUT BUTTER FAT BOMB - a truly delectible LCHF treat. 


1/2 cup coconut oil

1 Tbsp Swerve Icing Sugar (or less if your sweet tooth isn't that sweet)

1/2 cup smooth nut butter (peanut, almond, cashew... go crazy!)

2 /1/2 Tbsp cacao powder

Dash of salt

1 1/2 tsp vanilla extract


Melt coconut oil over med/low heat.

Add sweetener to oil and dissolve. This takes a few minutes but is well worth the effort.

Add nut butter. Stir until all ingredients are blended and smooth.

Add cacao powder and dash of salt. Stir until cacao powder is well blended and smooth.

Remove from heat and add vanilla extract.

Pour into silicone candy molds, then put in freezer for an hour.

Once frozen, remove from molds into a freezer container - keep frozen until needed.

Makes approx. 45 - 1 tsp size treats.

Heart shaped silicone molds - each heart is 1 teaspoon.
Great non-alcoholic vanilla extract.

Some notes of interest:

I used to use xylitol - the one made from the Birchwood tree, not corn. But then I discovered SWERVE - the icing sugar variety - it's incredible. So, take your pick, or use your favourite sweetener.

Nut butter consistency matters if you want a smooth, melt-in-your-mouth sensation. However, if you love a little nut crunch, then go with the "crunchy" version of your favourite nut butter.

Use cacao powder, not cocoa powder.
The Difference and Why it Matters, by Corey Pemberton explains how these two forms of chocolate powder are indeed different. His post is worth reading.

Add the vanilla extract last. If you use a product that contains alcohol it will cause the mixture to bubble up, it does settle down but to avoid this I prefer organic, non-alcoholic vanilla extract.

The molds I use are silicone for ease of removal. Also, the mold size equals 1 teaspoon. I am able to fill 3 trays - each with 15 little heart molds. This gives me approx. 45 treats of 1 teaspoon size.

I use a little creamer for pouring the mixture into the molds. This takes practice, but you get professional looking treats for the effort.

These treats must remain in the freezer, or fridge, as the coconut oil will soften at room temperature. Depending on your climate, they may melt quickly, so take them from the freezer as you need them.


Friday, August 24, 2018

Revisiting LCHF - the learning curve never ends.

It's been a while since I posted anything here - not because I don't have things to share, or say, but mostly I've been knee-deep in research, and dealing with improving my mother's health - as well as my own.

If you need to visit an all inclusive LCHF (low-carb, high-fat) website look no further than this one:

by Ted Naiman, MD

This was, and still is, my go-to website for straight-forward, easy-to-understand information from a no-nonsense LCHF proponent.

I follow Ted Naiman on Twitter where he does not mince words about carbs and their negative impact on our health. 

I'm putting this here, for the second time, because I get asked a lot about LCHF and how to "do it".

Rather than duplicate his amazing information I will act as a guide - pointing YOU to some of the best, and easy to understand, information on LCHF out here on the internet.

My recommendation: start at the top of the menu bar on the left side of Burn Fat Not Sugar and work your way down - this way you get the "full meal deal" - no pun intended.

Any question… ask them in the comments below. But, after reading Burn Fat Not Sugar I doubt you'll be left with any!

Cheers, Jenny 

Wednesday, April 26, 2017

CAKE in a CUP Recipe - LCHF

I discovered this sweet treat on Instagram but there were no measurements. I was left to play with them and create the following recipe based on what I was able to observe.

I thought it was amazing that after 2 minutes in the microwave a cute little sponge cake would emerge.

Anyway, I've experimented, after tweaking my initial measures I can now share this with you.

There are so many wonderful variations that can be done to this little cake that I encourage you to play around with it - add nuts, top it with whip cream, drizzle it with berries, slice it warm and serve it with butter - yum.

Okay... here it is...



1 Tbsp Coconut Flour                   
1/2 tsp Psyllium Husk                
1 1/2 tsp - 2 tsp Cacao Powder   (I have used 2 tsp for a more chocolatey flavour)              
1/2 tsp - 2 tsp Xylitol   (adjust according to sweetness desired, and sweetener used)                             
1/8 tsp Baking Soda                       
Dash of Salt  
1 Tbsp Shredded Coconut (unsweetened)  This is optional!                              

Mix these dry ingredient together with a fork in a mug that can go into the microwave.

In a separate glass blend the wet ingredients together then add them to the dry ingredients.

1 egg
1 Tbsp melted Coconut Oil
1 Tbsp Whipping Cream (or full-fat yogurt, or sour cream works just as well)
1/4 tsp Vanilla Extract

Mix this all together so it's all well blended. Then at the end add:

1/4 tsp vinegar

Mix everything, then cover the cup with a small saucer (this is optional)

Microwave for 2 minutes. When done, tip onto a cooling rack. (My microwave is a small, lower voltage one so I leave it in for 2 mins. 10 seconds.)


Some things to note:

This little cake does expand. You will need a cup that holds at least 1 1/2 cups liquid when full. This allows for expansion and a little breathing room under the saucer.

You can play with the Cacao Powder - by adding a little less or more depending on your taste.

You can also play with the sweetness - I made one cake using 1 tsp of Xylitol instead of 1/2 tsp - it was also very yummy, but not much sweeter.

I used powdered Xylitol for one test cake (I grind it in the blender and keep a bag of powdered on hand) and found I needed more than if I used it in its original form - seems 1 tablespoon of powdered equals about 1 teaspoon of granules.

If you prefer a different sweetener than Xylitol give it a go. Having worked with most of them I find, for my taste, the Xylitol is most like sugar - same measurements, same look/texture, same baking results. Also, it has no impact on blood sugar/insulin levels.

I used whipping cream as the outer icing and then I heated 1/4 cup** of frozen blueberries which I drizzled over the cake (as featured here). It was so delicious. **originally I had written 1/2 cup, but it was only 1/4 cup.

I'm going to slice the next one in half horizontally and fill it with whip cream, fresh sliced strawberries and make a glaze using butter, cream cheese and xylitol.

The variations are endless... I might see if I can do a carrot cake version!

You can find more photos on my Instagram site.

Leave a comment if you end up creating your own version - it's fun seeing what others come up with.

To your health,

Saturday, April 22, 2017

Grain Free Bread - LCHF


This is a grain, gluten, and starch free bread. It is crusty on the outside and soft on the inside. It resembles a loaf cake – but is very much a bread in taste. Also, it toasts up very nicely.

If you want a Nut Bread then add ½ cup (or more) of your favourite nuts, preferably ground to the following recipe – I’ve indicated where in the recipe to add them.


6 eggs (med or large)
1/2 cup whole fat plain yogurt
1/4 cup butter, melted

1/2 cup coconut flour (does not need to be sifted)
1/4 cup psyllium husk + 1 Tbsp (easily found in most health food stores)
1 1/2 tsp baking soda
1/4 tsp salt  (I use 1/2 tsp salt when making my nut loaf)

Nuts (ground) – 1/3 cup or more – if desired 
(In my mother's loaf I always add 1/2 cup of walnut meal.)

1 Tbsp white vinegar (fresh lemon juice may be used instead)


Preheat oven to 350F. Baking time: 45 minutes.

Line the length of a loaf pan with parchment paper – butter the sides.

In a bowl beat the first 3 ingredients (eggs, yogurt, melted butter) until well blended, set aside.

In another bowl mix the dry ingredients (coconut flour, psyllium husk, baking soda, salt), set aside.

If adding NUTS have them ready.

Have the vinegar ready in a small dish.


Now you can combine everything together. 

Beat the liquids again, then add the dry ingredients, beat again till blended, add the nuts if desired. THEN add the vinegar last.

Quickly transfer to the loaf pan and put in the oven.  Bake for 45-48 minutes.

When done, cool for a few minutes before removing bread from loaf pan. Let it cool on a rack. Can be frozen. Slice to desired size. (I like it on the thinner side, so I get 22 slices)

A couple of things worth noting...

I use a regular electric hand mixer, nothing fancy.

You DO NOT have to be overly exact with the measurements. Do not sift the coconut flour. Trust me, I've done the homework, and it's not necessary.

You do not need to over beat the liquids. Eggs size doesn't really matter, but if you only have small eggs then add 2 more.

Full fat yogurt works best. As fat is essential for this bread to taste so amazing don't use low, or fat free yogurt.

Regarding nuts - I've used 1/3 cup each of walnut meal, golden flax meal, ground flax seeds, white chia seeds, and sesame seeds in one loaf and the outcome was amazing. (I cut thin slices and bake them for an additional 30minutes at 200F to make crispy crackers.)

Play around with nuts. Don't be afraid to make this your own bread by choosing nuts you really like.

Vinegar vs Lemon Juice - both work. I just happen to always have the vinegar available so I use it. Again, try the lemon juice and see what you think.

Psyllium husk vs psyllium husk powder. Husk is coarser, powder is finer. 1 Tbsp psyllium husk equals about 3/4 Tbsp psyllium husk powder. I've used both and don't really notice a great difference. The powder can be harder to come by so I use husk. Again, experiment.

I've played around with the ratio of baking soda to vinegar, the amount that is set for this recipe seems to do the job. Just remember to ADD THE VINEGAR AT THE VERY END. It will then activate the baking soda to create bubbles for a rising effect - be quick about getting it into the loaf pan and into the oven. Avoid a lot of excess banging of oven doors and even of the loaf pan on the counter as that pops the bubbles.

Okay, now about the parchment paper - you only need a strip the length of the loaf pan from the top of one end to the top of the other end. This helps lift the bread out of the loaf pan. You only need to butter the sides. Well, I actually butter the whole loaf pan then my parchment paper stays in place when I pour in the dough.

I regularly bake this bread in my toaster oven. It takes 45 minutes. It always turns out yummy.

If you have any questions leave them below and I'll do my best to answer them.

To your health,

Monday, April 17, 2017

LCHF - Diet and Exercise 2.0 by Ted Naiman

I'm starting this blog off with what I consider to be one of the BEST WEBSITES for newbies to the Low Carb High Fat world - BURN FAT NOT SUGAR.

Dr. Ted Naiman, based out of Seattle, is someone who clearly defines what the LCHF movement is all about. I can tell he is passionate about helping his patients and many followers on Twitter and Facebook overcome the debilitating obstacles of modern eating - namely the damage done by excessive consumption of carbohydrates. (wheat being the leader of the pack)

I had the good fortune of finding this website back in July 2015 when I was on a mission to help my then 83 year old mother, a 20 year diabetic, deal with unchecked weight gain, increased insulin dependency and a sense of complete and utter helplessness with the current medical recommendations by her specialist.

Enter in Low Carb High Fat (LCHF)... and almost 2 years later my mother is no longer dependent on insulin, has lost 27 lbs and enjoys many of the simple pleasures she was sure were lost to her forever - her mind being one of those things. She's as sharp as a tack and raring to go.

Please visit today and change your life forever.

A note about the website - it is one of the easiest sites to navigate, literally start a the left of the navigational bar at the top of the website and visit each page to fully benefit from Dr. Naiman's comprehensive and colourful introduction to the world of LCHF - and a world of lasting good health.

To your health,