The Low-Carb Diabetes Solution Cookbook (24 page)

Preheat oven to 325°F (170°C, or gas mark 3).

First grind the hazelnuts to a fine meal in a food processor. Add the vanilla whey protein, salt, and baking powder, and pulse to combine.

Using an electric mixer, beat the butter until it's fluffy. Add the erythritol and beat well again. Next beat in the egg, again combining well. Now beat in the hazelnut mixture, in 3 or 4 additions. Finally, beat in the water.

You will now have a soft, sticky dough. Line a shallow baking pan—a jelly roll pan is best; mine is 11
1
/
2
× 15
1
/
2
inches (29 × 39 cm)—with baking parchment, and turn the dough out onto the parchment. Cover it with another piece of parchment, and through the top sheet, press the dough out into an even layer covering the whole pan. It should be about
1
/
4
inch (6 mm) thick. Peel off the top sheet of parchment, and use a knife with a nonserrated, thin blade to score the dough into squares. Bake for 25 to 30 minutes, or until golden. You'll need to re-score the lines before removing the shortbread from the pan—use a straight up-and-down motion and the shortbread will be less likely to break.

Rich and tender, and sheer heaven with a cup of tea. As the name suggests, I created these as a Christmas cookie.

2
/
3
cup (85 g) vanilla whey protein powder

2
/
3
cup (75 g) almond meal

1 teaspoon xanthan or guar

1
/
2
cup (112 g) butter, at room temperature

1
/
2
cup (109 g) coconut oil—solid, not melted—but not chilled and rock hard

1
/
4
cup (60 g) powdered erythritol, plus extra for dusting

1
/
2
teaspoon salt

1 egg yolk

1
1
/
3
cups (105 g) shredded coconut meat (unsweetened, not Angel Flake)

YIELD:
48 servings (1 cookie) 66 calories; 6 g fat; 3 g protein; 1 g carbohydrate; trace dietary fiber per serving

Preheat oven to 325°F (ª°C, or gas mark 3). Line a jelly roll pan with baking parchment.

In a bowl, whisk together the protein powder, almond meal, and xanthan so they're evenly distributed.

In another bowl, using your electric mixer, beat the butter and coconut oil together until they're fluffy and creamy

Beat in the erythritol and salt, mixing till it's completely blended—scrape down the sides of the bowl as needed. Now beat in the egg yolk.

Beat in the almond meal mixture in 3 additions, making sure each is well blended before adding more. Finally, beat in the shredded coconut.

Turn the dough out onto the parchment-lined jelly roll pan. Place another sheet of parchment over it, and using a rolling pin and your hands, press the dough out into an even sheet, completely covering the pan—I did need to use my hands to get it all the way into the corners, nipping off bits of dough where there was a bit too much and adding it where it was needed.

When you have a beautiful rectangle of dough, peel off the top parchment and use a thin, straight-bladed knife to score it into squares.

Bake for 10 to 12 minutes, until golden. Keep an eye on it—it goes from golden to overbrowned quickly.

When your shortbread comes out of the oven, re-score it, then use a sifter to dust it with a little more erythritol—I used 2 to 3 tablespoons (30 to 45 g).

Let your shortbread cool in the pan, then use a pancake turner to transfer to an airtight container or cookie tin.

This traditional Italian cake is a clear demonstration that a few simple ingredients, properly combined, can yield extraordinary results. If it takes you a few days to eat up all of your Italian Walnut Cake—which it will, unless the family is helping—the sweetener on top will melt, leaving a glazed look instead of powdery whiteness, but it will still taste wonderful. This would be fabulous with a simple cup of espresso.

12 ounces (340 g) walnuts

1
/
2
cup (120 g) erythritol, divided

4 eggs

Pinch of cream of tartar

1
/
3
teaspoon EZ-Sweetz Family Size
*

2 teaspoons lemon zest

Pinch of salt

2 tablespoons (30 g) powdered erythritol
*
, for topping

*
Alternative Sweeteners

Do not replace the
1
/
2
cup (120 g) erythritol.

You can replace the EZ-Sweetz Family Size with:

18 drops EZ-Sweetz Travel Size

2 tablespoons (3 g) Splenda or (6 g) Stevia in the Raw to sprinkle on top

YIELD:
12 servings 195 calories; 18 g fat; 9 g protein; 4 g carbohydrate; 1 g dietary fiber per serving

Preheat oven to 350°F (180°C, or gas mark 4). Coat a 9-inch (23 cm) springform pan with nonstick cooking spray, and line the bottom with a circle of baking parchment, or a reusable nonstick pan liner.

Put the walnuts in your food processor with the S-blade in place. Pulse till the nuts are chopped medium-fine. Add 2 tablespoons (30 g) of the erythritol, and pulse until the nuts are finely ground, but not oily. (Don't overprocess. You don't want nut butter!)

Separate your eggs. Since even the tiniest speck of egg yolk will cause the whites to stubbornly refuse to whip, do yourself a big favor and separate each one into a small dish or cup before adding the white to the bowl you plan to whip them in! Then, if you break a yolk, you've only messed up that white. (Give that one to the dog, or save it for scrambled eggs for breakfast.) Put the whites in a deep, narrow mixing bowl, and put the yolks in a larger mixing bowl.

Add the pinch of cream of tartar to the whites, and using your electric mixer (not a blender or food processor), whip the egg whites until they stand in stiff peaks. Set aside.

In a larger bowl, beat the yolks with the remaining 6 tablespoons (90 g) erythritol, and all of the EZ-Sweetz, until the mixture is pale yellow and very creamy—at least 3 to 4 minutes. Beat in the lemon zest and the salt.

Stir the ground walnuts into the yolk mixture—you can use the electric mixer, but the mixture will be so thick, I think a spoon is easier. When that's well combined, gently fold in the egg whites one-third at a time, using a rubber scraper. Incorporate each third well before adding the next third. When all the egg whites are folded in, gently pour the batter into the prepared pan.

Bake for 45 minutes. Sprinkle the top with the 2 tablespoons (30 g) powdered erythritol while the cake is hot, then let cool before serving. Cut into thin wedges to serve.

Wondering what you're serving for Thanksgiving dessert? We've got you covered. If you'd like to call this 12 servings, you could afford to sprinkle a few chopped
Cinnamon Nuts
over your slice for textural contrast. Just sayin'.

2 pounds (900 g) cream cheese, at room temperature

1 cup (245 g) canned pumpkin puree (not pumpkin pie filling)

3 tablespoons (45 ml) heavy cream

1 teaspoon EZ-Sweetz Family Size
*

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1
/
2
teaspoon ground nutmeg

5 eggs

*
Alternative Sweeteners

1 teaspoon EZ-Sweetz Travel Size

2 teaspoons liquid stevia (English toffee or plain)

YIELD:
10 servings 375 calories; 36 g fat; 10 g protein; 5 g carbohydrate; 1 g dietary fiber per serving

Preheat oven to 375°F (190°C, or gas mark 5). Line a 9-inch (23 cm) springform pan with nonstick foil, covering the seam at the bottom. Butter the whole thing well, bottom and sides, or coat with nonstick cooking spray.

Simply put all your ingredients in a big mixing bowl, and beat with an electric mixer until it's all smoothly blended. Pour into the prepared pan. Place in the oven. Put a roasting pan with 1 inch (2.5 cm) of water in the oven on the rack beneath.

Bake the cheesecake for 10 minutes. Reduce the heat to 250°F (120°C) and bake for an additional hour.

At the end of the hour, remove the cake and run a knife around the edge of the pan.

Return the cheesecake to the warm oven and let it sit until the oven cools (approximately another hour).

Chill in the fridge overnight and enjoy!

For you raspberry and blackberry lovers. If you have glass dessert dishes, use them! The pretty color will show.

1 package (0.3 ounces, or 8.5 g) sugar-free raspberry gelatin

1 cup (235 ml) boiling water

2 teaspoons lemon juice

Grated zest of
1
/
2
orange (feed the orange to the kids)

3
/
4
cup (115 g) frozen blackberries, partly thawed

1 cup (235 ml) heavy cream, divided

12 drops liquid stevia (vanilla)
*

*
Alternative Sweeteners

Use a drop or two of liquid Splenda plus
1
/
2
teaspoon vanilla extract in the whipped cream.

YIELD:
6 servings 156 calories; 15 g fat; 1 g protein; 5 g carbohydrate; 1 g dietary fiber per serving

Put the gelatin, water, lemon juice, and orange zest in a blender, and whirl for 10 to 15 seconds to dissolve the gelatin. Add the blackberries, and whirl again, just long enough to blend in the berries.

Put the blender container in the refrigerator for 10 minutes—just until the mixture is starting to thicken a bit.

Add
3
/
4
cup (175 ml) of the heavy cream, and run the blender just long enough to mix it all in—about 10 to 15 seconds. Pour into 6 pretty little dessert cups and chill. Whip the remaining
1
/
4
cup (60 ml) cream with the vanilla liquid stevia, and dollop a spoonful on each serving for garnish.

Yes, brownies. Furthermore, these have a low enough carb count that you could have them in addition to a super-low-carb supper.

2 ounces (56 g) unsweetened baking chocolate

1 cup (225 g) butter

1
/
2
cup (120 g) erythritol

1
/
2
cup (12 g) Splenda
*

2 eggs

1
/
2
cup (64 g) vanilla whey protein powder

Pinch of salt

*
Alternative Sweeteners

Replace the Splenda with
1
/
2
teaspoon liquid stevia (chocolate)

YIELD:
12 servings 208 calories; 19 g fat; 9 g protein; 2 g carbohydrate; 1 g dietary fiber per serving

Preheat oven to 350°F (180°C, or gas mark 4). Coat an 8-inch (20 cm) square baking pan with nonstick cooking spray.

In the top of a double boiler, or in a saucepan over a heat diffuser, set on lowest possible heat, melt the chocolate and butter together. Stir until they're well combined. Scrape this into a mixing bowl.

Add the erythritol, and stir well, then stir in the Splenda. Next, beat in the eggs, one at a time. Stir in the protein powder and salt.

Pour into the prepared pan and bake for 15 to 20 minutes. Do not overbake! Cut into 12 squares, and let cool in the pan. Store in an airtight container in the refrigerator.

American Diabetes Association

www.diabetes.org

American Podiatric Medical Association: Diabetic Wound Care

www.apma.org

Centers for Disease Control and Prevention

www.cdc.gov

Cureality Blog

www.cureality.com/blog
(post on 6/6/10)

Diabetes Teaching Center at the University of California, San Francisco: Diabetes Education Online

http://dtc.ucsf.edu

Diapedia.org
: The Living Textbook of Diabetes

www.diapedia.org

Dietary Guidelines for Americans 2010

www.dietaryguidelines.gov

Food Insight

www.foodinsight.org

Joslin Diabetes Center

www.joslin.org

National Academy on an Aging Society

www.agingsociety.org

National Institute of Health: National Institute of Diabetes and Digestive and Kidney Diseases
www.niddk.nih.gov

National Institutes of Health: National Eye Institute

www.nei.nih.gov

USDA National Nutrient Database for Standard Reference

https://ndb.nal.usda.gov

U.S. Department of Commerce: National Technical Information Service

http://ageconsearch.umn.edu/bitstream/154874/2/sb915.pdf

Fine, E., Segal-Isaacson, C.J., Feinman, R., et al. “Targeting insulin inhibition as a metabolic therapy in advanced cancer: A pilot safety and feasibility dietary trial in 10 patients,”
Nutrition
, 28(10): 1028–35.

Friedmann, A., Chambers, M., Kamendulis, L., et al. “Short-Term Changes after a Weight Reduction Intervention in Advanced Diabetic Nephropathy,”
Journal of the American Society of Nephrology
, 8(11): 1892–8.

Hellerstein, MK. “Carbohydrate-induced hypertriglyceridemia: modifying factors and implications for cardiovascular risk,”
Current Opinion in Lipidology
, 13(1): 33–40.

Kekwick, A., Pawan, G.L. “Calorie Intake in Relation to Body-Weight Changes in the Obese,”
The Lancet
, July 28, 1956.

Mavropoulos, J., Yancy, W., Hepburn, J. et al. “The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study,”
Nutrition and Metabolism
, 2005(2): 35.

Paoli, A., Bianco, A., Damiani, E., et al. “Ketogenic Diet in Neuromuscular and Neurodegenerative Diseases,”
BioMed Research International
, 2014: 474296.

Poplawski MM., Mastaitis JW., Isoda F., et al. “Reversal of Diabetic Nephropathy by a Ketogenic Diet,” PLoS ONE

6(4): e18604. doi:10.1371/journal.pone.0018604

Young, C., Scanlan, S., Hae Sook, I., Lutwak, L. “Effect on body composition and other parameters in obese young men of carbohydrate level of reduction diet,”
The American Journal of Clinical Nutrition
, 24(3): 290–6.

Sondike, SB., Copperman N., Jacobson, MS. “Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents,”
Journal of Pediatrics
, 142(3):253–8.

Tiwari, S., Riazi, S., Ecelbarger, CA. “Insulin's impact on renal sodium transport and blood pressure in health, obesity, and diabetes,”
The American Journal of

Physiology: Renal
, 293(4): F974–84.

Walsh, Bryan. “Ending the War on Fat,”
Time
magazine,

June 12, 2014.

Zechner, R., Kiensberger, PC., Haemmerle, G., Zimmermann, R. “Adipose triglyceride lipase and the lipolytic catabolism of cellular fat stores,”
Journal
of Lipid Research
, 50(1): 3–21.