Sautéed Apples



  • 2 tsp Coconut Oil
  • 1 Apple
  • 1/4 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • pinch Sea Salt
  • Coconut Milk, for serving


  1. In a small skillet, melt the coconut oil over medium heat
  2. Meanwhile, peel, core, slice the apple into 12-ish slices. I prefer to quarter the apple & cut each quarter into thirds.
  3. Arrange the apple slices evenly in the hot pan with the melted coconut oil. Sprinkle with the cinnamon, nutmeg, and sea salt. Gently stir to coat the apple slices with the oil and the spices.
  4. Saute the apples for approximately 10 minutes, stirring occasionally, or until the apples have slightly softened.
  5. Serve warm with a drizzle of coconut milk & an extra dusting of spices, if desired.

Low Carb Strawberry Muffins

A little higher on the sugar alcohols side, but maybe it will be okay.

Source: lowcarbdiet


  • 6 eggs
  • 2¼ cups almond flour
  • 1 cup strawberries, chopped
  • ¼ cup coconut flour
  • ¼ cup sweetener
  • ¼ cup sugar free artificial honey
  • 1 teaspoon vanilla
  • ½ teaspoon salt
  • 2 tablespoons butter
  • 1 teaspoon baking soda
  • For the streusel:
    • ¼ cup almond flour
    • ⅓ cup chopped pecans (or any other nuts)
    • 1 tablespoon sugar free honey
    • 2 tablespoons sweetener
    • 2 tablespoons butter, softened
    • ½ tsp cinnamon


  1. Preheat oven to 350 degrees. Line a 12-cup muffin tin with paper liners.
  2. In a large mixing bowl combine almond flour, coconut flour, sweetener, baking soda and salt. Slowly add in eggs, honey, butter and vanilla. Make sure all ingredients are blended thoroughly. Fold in strawberries, making sure not to puree the starberries.
  3. In a separate bowl, mix streusel ingredient and set aside.
  4. Pour batter evenly amond the muffin liners and lightly sprinkle with streusel topping. Bake for 25-30 minutes.

Nutritional Information

Serving size: 1 Muffin (Total recipe makes 12 servings)
Protein 9.08g, Cals 279, Carbs 22.12g, Fiber 4.75g, Sugar Alcohol 10.50g — NET CARBS: 6.88g

Low Carb Blueberry Scones

I figured since this is “Scones Anytime,” I should really seek out a low carb scones recipe. This one from the lowcarbdiet looks interesting.


  • 2 cups almond meal
  • 1 cup coconut flour
  • ¾ cup sweetener
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 1½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 tablespoon coconut oil, in solid state
  • 1⅓ cup unsweetened vanilla almond milk
  • 1 cup fresh blueberries


  1. Preheat oven to 400. Line a baking sheet with parchment paper.
  2. In a large bowl, combine almond meal, coconut flour, baking powder, salt, cinnamon, and nutmeg. Add solid coconut oil into mixture until fully combined and slightly crumbly.
  3. Mix in sweetener to flour bowl.
  4. Add milk and mix until the mixture is evenly combined and moistened.
  5. Slowly and gently fold in blueberries.
  6. Transfer dough to lined baking sheet and work dough into a bal. Press into a neat 10″ disc and cut into equal wedges with a very sharp knife. Sprinkle sweetener or drizzle blueberry puree.
  7. Bake scones for 17-20 minutes or until they have browned and start to crisp.
  8. Remove pan from oven and allow scones to cool for several minutes before seperating.

Nutritional Information

Serving size: 1 Scone (Total recipe makes 8 servings)
Protein 8.25g, Cals 250, Fat 18.13, Carbs 16.75g, Fiber 8.58g — NET CARBS: 8.17g

Holiday Cider

Yes, it is that time of year. I was supposed to attend a punch party. So I spent half an hour looking at recipes, picked one, shopped for ingredients, and made it. Then I realized it was a cider not a punch. Plus it was too small for the purpose. But… It was perfect for me for an evening. At least that was my rationale to staying home and enjoying this fantastic concoction.

1 quart apple cider
2 cups cranberry juice
1 cup orange juice
1 can apricot nectar
2 shaved cinnamon sticks

The procedure is pretty simple: Simmer all these for 20 minutes. Garnish with orange slices.