sugar free - KY Wellness

Avocado Ice Cream (Sugar-free, dairy-free, paleo, keto friendly)

June 13, 2017 by kyfitness

Ice cream is by far one of my favorite things, especially in the summer.

However- dairy bloat, sugar slumps, and crazy amounts of calories to enjoy said ice cream are not!

Cue avocado ice cream!

You don’t even taste the avocado, it just adds a thick, creamy, rich base for your “nice-cream” and makes for a great dupe!

Not only is this recipe a great low calorie, sugar-free treat, it’s a nutritional powerhouse packed with healthy fats and antioxidants from the cacao powder and can be bumped up even more with the toppings you choose!

Ingredients: Makes 1 Serving

-1/2 of a large avocado or 100 calories avocado (frozen or fresh)

-3 tbsp cacao powder (adjust to preference)

-stevia to taste

-ice (about 1 cup)

-sugar free cashew milk or non-dairy milk of choice

Method:

Add avocado to the blender, followed by cocoa powder, stevia, and ice. Add your choice of liquid to blender (bring almost to the top of ice) and blend until smooth. That’s it! I just a bullet sized blender which is perfect for 1 serving. Top with your favorite healthy toppings like almond butter, toasted coconut, shredded coconut, and cacao nibs!

*Tip: for chocolate mousse omit ice and lessen the liquid quantity, blend and voila!*

Nutrition:

312 calories (before toppings)

24 f, 6 p, 2 net c (18 c, 16 f)

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Let me know if you try it!

Tag me at @ifbbprokyfit

Dairy-Free, Sugar-Free Matcha Green Tea Latte

December 10, 2016 by kyfitness

Starbucks who?

Save your $ and your calories by whipping up this super easy and delicious at home version of your favorite green tea latte!

matcha green tea powder (Bulk Barn)
dairy free milk of choice (I prefer sugar-free almond or cashew milk)
0 calorie sweetener of choice (optional, but I prefer stevia)

Method:

Mix together 1 tsp of matcha powder with 1 cup of your milk of choice, sweeten to taste
Heat in the microwave or on a stove top (or leave cold if you prefer an iced latte)
Optional, but fun: froth 1/4-1/2 cup of your milk choice to add on top (I use a hand frother from Wal-Mart!)

So simple and so satisfying!

You could totally make this into a protein latte by mixing the 1 cup of milk with your favorite protein in advance!

Low-Carb Lemon Cheesecake Pancake Recipe (Sneak Peak!)

October 26, 2016 by kyfitness

If you follow me on Instagram (and if you’re not, you should be @ifbbprokyfit) you might have seen this beautiful creation I posted the other day- a sneak peak of my “Low-Carb Lemon Cheesecake Pancake” that will be included in my upcoming recipe book (stay tuned!)

I promised that in my October newsletter I would share the recipe with you and I (almost) always follow through on a promise, so here it is! 😉

Low-Carb Lemon Cheesecake Pancake Recipe (complete with sugar-free cream cheese icing!)

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Ingredients:

1/2 cup (126 g) liquid egg whites or 4 egg whites
5 g psyllium husk (I get mine at Bulk Barn!)
1/4 tsp baking powder
Pinch of salt
0 calorie sweetener of your choice (I use Splenda)
lemon juice
95% fat-free cream cheese (or cream cheese of your choice, adjust macros accordingly)
Optional: vanilla, cinnamon

Method:

For the pancake

Mix egg whites, psyllium husk, baking powder, and salt until combined (whisk well)
Add 0 calorie sweetener and lemon juice to your liking (I use abut 1/4 cup of Splenda, which is a lot and about 1/4 tsp lemon juice)- at this point add vanilla/cinnamon as you like
In a non-stick pan (recommended to spray with cooking oil), cook the pancake with the lid on- when top becomes firm enough and the bottom is cooked through, flip
Cook for another minute uncovered until cooked through

For sugar-free cream cheese icing

Mix cream cheese with the smallest dash of vanilla, a squirt of lemon juice, and sweeten to your liking with 0 calorie sweetener- that’s it! It tastes JUST like regular cream cheese frosting

Top your cooked pancake with your sugar-free cream cheese icing, optional lemon zest/a skirt of lemon juice, cinnamon, and 0 calorie syrup.

You will NOT be disappointed!

#cheesecakeforbreakfast

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Nutritional Info:

This will blow your MIND

With 1 tbsp cream cheese icing using 95% fat-free cream cheese

93 calories

-16 g protein

-5 g carb (3 of which come from fiber, so 2 net carb)

-1 g fat

AND IT TASTES/FEELS LIKE A REAL PANCAKE!

If you love this recipe as much as I do please share it with your friends, tag me in your creations, and come back to check out the cook book when it’s available!

Enjoy!

XOXO, KY FIT

Low-Carb Lemon Cheesecake Pancake Recipe (complete with sugar-free cream cheese icing!)

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