Category Archives for "Recipes"


Pumpkin Custard Recipe – Low-carb, Egg Free

Summary:: This is a re-engineered version of a more common Pumpkin Custard Recipe. How is it re-engineered? For starters, there is no sugar added and the custard is made without the use of eggs. Truvia (erythritol + Reb-A) takes the place of sugar and gelatin replaces the eggs.


  • 14 oz. can pureed pumpkin
  • 14 oz.(1 1/2 cups) coconut milk
  • 1/3 c (70 g) Truvia
  • 1/2 teaspoons pumpkin pie spice (cinnamon, allspice, nutmeg, ground cloves)
  • 1 t vanilla extract
  • 1 T (1 packet) gelatin powder (1 T agar for a vegan recipe.. See notes)
  • 1/4 c hot warm water (to bloom the gelatin, but not used with agar)
  • 1-2 squares 80+ percent extra dark chocolate

Pumpkin custard recipe low-carb


  1. Mix all ingredients (but the gelatin and water) in a small sauce pot. Keep wisking while heating. Right when it’s about to come to a simmer, remove it from the heat.
  2. While the pumpkin mixture is heating up in a cup or small bowl, sprinkle the gelatin over the warm water and stir to dissolve completely. Whisk the semi-solid gelatin mass into the pumpkin mixture.
  3. Pour in small bowls or water glasses. Refrigerate.
  4. Grate extra dark chocolate on top just before serving.

Pumpkin custard - low-carb, ready to eat


In place of Truvia you may use any of the following:

  • 1/3 cup of erythritol + 15 drops of liquid stevia extract
  • 1/3 cup xylitol
  • 1/3 cup brown sugar (with this choice the recipe won’t be low-carb and no-added-sugar)


  • Make it VEGAN: Replace the gelatin with agar. Instead of blooming the agar like you’d do with the gelatin, mix the agar in with the pumpkin mixture and bring to a gentle boil. After that go on with the recipe just like you would if it were the gelatin recipe.
  • Make it High-Protein: Add 60 g of vanilla-flavored whey protein 80+ percent (preferably unsweetened but sweetened will do just fine).

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, Gluten free

Number of servings (yield): 4

Recipe by by Ivan Nikolov.

Low-carb Vanilla-Toasted Coconut and Peanut Ice Cream Recipe

I’ve posted two other low-carb ice cream recipes on this blog before – Key Lime and Rich Chocolate. They were not only low-carb but also “functional“. In other words, they were designed to play the role of a complete meal (I know what you are thinking: “A bowl of ice cream is a complete meal?”). They were complete meals because they had all the main macro nutrients represented in them – fats (animal), carbs (no sugar and very, very few other carbs) and protein (from whey isolate).

Now, this recipe is purely designed to be a dessert – no protein, only the fats and the few carbs (not from sugar). Another thing that is new to me is the flavor – Vanilla with added toasted coconut flakes and crushed peanuts (I didn’t have almonds around).

I love chocolate and I was that close to making this one chocolate again, but we were going to have guests for Christmas – the reason I forced myself to make ice cream – and they didn’t care for chocolate. Another reason was I had some coconut flakes in my fridge and I needed the space they’ve been taking for months now, and I was determined to use them.. And, they go very well with vanilla. The peanuts? I needed extra crunch. That’s all.

Low carb vanilla toasted coconut ice cream recipe


Recipe name: : Low-carb Vanilla-Toasted Coconut and Peanut Ice Cream Recipe


  • 180g (3/4 cup) half & half + 350g (1 1/2) cups heavy cream
  • 5g (1 tsp) vanilla
  • 130g (1 cup) powdered erythritol
  • 1.3g Reb-A (or 15 drops of stevia extract 90% steviosides)
  • 1g (1/4) tsp salt
  • 1g (1/3 tsp) Xanthan gum
  • 1g (1/3 tsp) Guar gum
  • 120g (1 1/2 cup) unsweetened coconut large flakes
  • 60g (1/2) cup chopped peanuts (optional, not included in nutr. facts)


  1. Combine erythritol, salt, xanthan and guar and set aside.
  2. Pour the 180g of half & half in a sauce pan. Heat mixture until bubbles start to form.
  3. Remove from heat and stir the erythritol mixture in with a spatula until dissolved. Then stir in the other 350g of half & half (1 1/2) + vanilla.
  4. Refrigerate for at least 4 hour.
  5. In the mean time, lightly toast the coconut flakes until light brown. Set aside to cool down.
  6. Dump the cooled down toasted coconut flakes into a food processor. Add the toasted peanuts (almonds) and process for a few seconds until nicely chopped up, but not pulverized. Set aside.
  7. When ice cream mixture is chilled, pour into freezer bowl of ice cream maker and let churn until mixture thickens, about 20-30 minutes.
  8. Half way through churning in the ice cream maker drop in the optional chopped toasted coconut flakes and peanuts or almonds.
  9. Pour into 8 small cups. Freeze.


The natural Sugars per serving are: 1.5g The Fiber per serving is: 3g

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet tags: Reduced carbohydrate, Gluten free

Number of servings (yield): 8

Calories: 220

Fat: 21

Protein: 4.5

My rating: 5 stars

Recipe by by Ivan Nikolov.

Chicken Leftovers, Spinach and Portabella Burgers Recipe

I had a few pieces of rotisserie chicken left in my fridge from the night before. Didn’t know what to do with them so I came up with quick BAKED Chicken Leftovers, Spinach and Portabella Burgers (or patties, if you wish). It’s very easy, and it takes about 8-10 minutes to throw everything together. Baking time takes a tad longer.

Chicken Leftovers, Spinach and Portabella Burgers Recipe

  • Chicken (or turkey) leftovers – chopped
  • 2 eggs
  • 1/2 lbs frozen spinach
  • 1 onion – chopped
  • 1 large Portabella – chopped
  • 1 garlic glove
  • black pepper – a pinch
  • savory – a pinch
  • salt to taste
  • cumin – a pinch
  • 2 Tbsp. potato flour (not starch) – for binding
  1. First, I pulled out the remaining chicken from the bones, and chopped it up into small pieces.
  2. Next, I added everything else and mixed by hand.
  3. At this point I lined a medium size baking pan with foil and turned the oven on to preheat to 450 F.
  4. I then formed these into 6 patties or burgers and baked them for 25 min. That was it.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

Number of servings (yield): 6

Pics and notes below:




Raw burgers

Raw burgers


Ready to eat burgers

Ready to eat burgers

I realize that my chicken leftovers, spinach and portabella burgers came out a bit greener than I anticipated, but that’s because I didn’t have enough chicken. Feel free to use as much chicken as you wish in your recipe. Also, this recipe can be good with turkey leftovers after Thanksgiving, or with any meat leftovers, if you wish.

You can also omit the spinach and the portabella mushrooms and double the onion. This way your burgers will be more like the traditional recipe (at least by how they look) but with a stronger Eastern European and Mediterranean touch.

Enjoy, and let me know if you made any substitutions and how they came out.

Sugar-free Gluten free Protein Cookies Recipe

First, I used to be a natural bodybuilder and although I no longer compete I continue to live a similar to a competitive bodybuilder lifestyle (just without the extremes and the damage they cause). This means I continue to appreciate and seek to enrich whatever foods I personally “process” with good amounts of protein.

Second, I used to own a specialty healthy bakery and I’ve learned how to bake without most allergens (including gluten and eggs) and with the addition of different proteins.

So, naturally, a cookie that I come up with must have great amounts of protein. In this case two cookies give you 16 g of protein, no added sugar, and of course – no gluten.

“Sugar-free, Gluten free, Egg-free” Protein Cookies Recipe – with Semi-Sweet Chocolate Chunks

Makes 12 cookies

(nutrition facts table)

Use this Cooking Conversions Tool online to convert grams to spoons, cups, ounces, etc.

180 g Gluten-free all-purpose flour blend (like Bob’s Red Mill All-purpose Flour)
5 g baking soda
2 g see salt
2.5 g xanthan gum
30 g pea protein – plain, unsweetened
70 g whey protein isolate – plain, unsweetened
80 g semi-sweet chocolate chips/chunks (optional – this adds some sugar, if you use them)
– – –
150 g erythritol
85 g butter, organic, room temperature
275 g water (or 190 g water + 2 eggs – if no allergies to eggs *)
10 g vanilla extract
20 stevia extract drops

How to prepare

Preheat (conventional, no fan) oven to 425 F. Line pans with parchment paper or silicone sheets.

Measure and mix together all dry ingredients in the first part of the recipe (without the erythritol). Set aside.


Next, add the erythritol and the softened butter into the mixer bowl.


Scrape butter/erythritol mixture from the sides of the bowl. Add water (or water and eggs), stevia and vanilla.



Dump all dry ingredients into this mix and mix well until well blended.


Scoop out, using an ice cream scoop or a large spoon. Make 12 blobs of batter.


Throw in the pre-heated oven. Bake for 12-15 min or until the edges start turning brown. Take out of the oven and let cool down.


Eat! Close in a plastic container what’s left and store in the fridge.

Nutrition Facts
(without optional chocolate chips/chunks)

Serving Size: 1 cookie
Servings 12
Calories per serving 145
Total Fat 8g
Total Carbohydrates 25g
NET Carbs 13g
Fiber 2g
Sugars 1g
Sugar Alcohols 13g
Protein 8g
Let me know what you think.

* For better, more traditional-cookie-like results, replace 85 g of the water with 2 eggs. Alternatively, if you are allergic to eggs you can use agar agar – 6 g, mixed together with your dry ingredients, and the water stays 275 g.