Pumpkin Cinnamon Rolls*

oct-2009-052 Another pumpkin recipe that sure will please you. It’s low carb as well, so you can freely enjoy it.


  • 1 tbsp yeast
  • 1 cup milk of choice
  • 2 tbsp sweetener of choice (not xylitol or stevia)
  • 2 1/2 cups whole-wheat pastry flour, spelt flour, or all-purpose organic flour, whey protein, or a combination,
  • 2 tbsp baking powder
  • 1/4 cup sugar of choice
  • 1/8 tsp pure stevia extract, or 4 more tbsp granulated sugar of choice
  • 3/4 tsp salt
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 4 tbsp melted coconut oil or full-fat (but trans-fat-free) butter-type spread
  • 2 tsp pure vanilla extract
  • 5 tbsp whole-wheat pastry or all-purpose organic flour
  • 3 tbsp sugar of choice
  • 1 tbsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • optional, 1/2 cup raisins
  • scant 1 cup pumpkin puree
  • dash salt


Pumpkin Cinnamon Rolls recipe: Warm the milk in a small measuring bowl. You want it warm, but not boiling: if you have a candy thermometer, it should read 110 degrees F. Stir in the 2 tbsp sweetener, sprinkle the yeast on top, and set aside for 5 minutes. During this time, it should bubble up. (If it does not bubble up, either your yeast is no good or your milk was too hot or cold.)

In a large measuring bowl, combine the 2 1/2 cups flour, baking powder, 1/4 cup sugar of choice, stevia, salt, the 2 tsp cinnamon, and 1 tsp pumpkin pie spice. Stir very well.

Stir the melted oil and vanilla extract into the milk mixture, then pour this into the large measuring bowl of dry ingredients and stir to form a dough. Especially if using spelt flour, you may need to add a little extra flour until it’s dry enough to form a dough. Form dough into a ball, then place in a lightly-greased large bowl. Cover loosely with a towel, and set in a warm place to rise 20 minutes or until doubled in size. (If your oven has a “bread proof” setting, this is the perfect place to let your pumpkin cinnamon rolls rise.)

Meanwhile, stir together all remaining pumpkin cinnamon roll ingredients (except the 5 tbsp flour) in a medium measuring bowl. Set aside. Lightly grease a 9×13 baking pan. Set aside.

After the dough has risen, punch dough to deflate. Knead dough with your hands, adding the 5 tbsp flour as you knead so that the dough is not sticking to your hands. Knead 5 minutes. On a lightly-floured surface, roll out the dough into a very thin rectangle. Spread the contents of the medium mixing bowl evenly on top. Carefully roll up the dough, lengthwise, lifting and rolling the dough.

Using a large, sharp knife, slice dough into 13 even rolls, wiping the knife after each cut. The filling may ooze out a bit, but this is okay. Place the rolls in the prepared baking pan, and return to the warm place for 30 minutes. Preheat oven to 325 degrees F. When it reaches this temperature, place cinnamon rolls in the oven and bake 20 minutes. Glaze with the recipe below:

For the Glaze:

1 1/2 cups powdered sugar or Sugar-Free Powdered Sugar
3 1/2 to 4 tsp milk of choice (or more or less to achieve desired glaze thickness)
Whisk ingredients together to form a glaze. Using a spoon, drizzle evenly over pumpkin cinnamon rolls.


NOTES: use whatever sugars work for you. I used 1 c organic flour, 1/2 c spelt, 1/2 coconut flour, and 1/2 c whey protein. include raisins if you wish, and or chopped walnuts

SOURCE: Chocolate Covered Kate

Beef Gorditas

beef gorditas Oh this is heavenly food. What’s on the inside is really up to you, but you gotta master the gordita end of it. That’s where the true joy comes from.

It’s sorta like a taco but not really. It’s sorta like a burrito, but not really.

Got that?

It will take a bit of time to make the gorditas but it’s so worth it.

So get out the flour and get busy.


for the masa:

  • 2 1/2 c masa harina (found in most grocery stores)
  • 1/2 c regular flour
  • 2 tsp baking powder
  • 1 tsp salt
  • 1/4 c lard (this is best but you can use shortening or even regular oil)
  • 2 + c of warm to hot water

for the innards:

  • 1 lb ground beef
  • 1 poblano, Anaheim or hatch chile, blistered, peeled and seeded and chopped
  • 1 -2 jalapenos chopped
  • 1 tbsp Mexican seasoning
  • 2 c of Mexican coleslaw
  • one batch of Pico de gallo
  • cheese any kind you like, but queso fresco is great with this


  1. Mix the dry ingredients for the masa dough, and then drizzle over this the melted lard. Mix with fork until its sort of like peas.
  2. Add the water one cup at a time, mixing until it forms a dough (you could do this in a food processor). When it comes together, just knead it a few times to bring it together nicely.
  3. Cover with a towel and leave for 15 minutes or so. (You can put in fridge covered with plastic wrap, but you must bring it to room temp and then warm it in the microwave a bit before proceeding.
  4. When ready to fry, get a fry pan (cast iron works well here), filled with about a 1/4 inch of oil. Heat to around 350°.
  5. Divide the dough into fifteen or so balls about golf ball size (you can halve this recipe).
  6. Wet the left hand, and then place the ball in that palm, and press other palm to it, flattening, turning the disk and patting it out. You’ll get the hang of it. (you could use a tortilla press but I’d advise oiling or using plastic wrap to keep it from sticking).
  7. Place as many as will fit on a griddle or large dry pan and leave for just a minute or so to brown. Flip to other side and do the same.
  8. Place each partially cooked gordita into the hot oil, not crowding. They will puff up and rise to the surface. Flip and do the other side until lightly browned.
  9. Remove to a paper towel. Cool until they can be handled and slice open. Fill as desired.
  10. Brown the meat, chiles, and seasonings until no pink remains.


NOTES: You can use any fillings you prefer. Shrimp, chicken, turkey, carnitas, you name it. You can omit the coleslaw and used chopped tomatoes and lettuce. You can add any cheese you prefer or no cheese at all. These are like sandwich pockets and can be filled as you like. Peanut butter and jelly? I don’t see why not.

Red Lobster Faker Biscuits*

biscuits When it comes to bready things, I get quite serious, and it’s very hard to get a locarb recipe to measure up.

This one actually does. Even my husband thought this was more than acceptable.

It runs up quickly, makes just six biscuits but I ate two. They were that good.


  • 1/4 cup plus 1 tbsp. blanched almond flour
  • 2 tbsp. coconut flour
  • 1 tsp. baking powder
  • 1/4 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 cup fresh grated Parmesan cheese
  • 1/4 cup heavy cream (or pure sour cream, I use sour cream now)
  • 1 egg, cold
  • 1/2 cup sharp cheddar cheese, grated (around 2 oz)
  • 2 tbsp. butter, softened (I used salted)
  • ***Finish with Salted butter & dried or fresh parsley (optional)


  1. Preheat oven to 350 degrees F.
  2. In a medium bowl, mix dry ingredients.
  3. Then add remaining ingredients and mix with a wooden spoon or spatula until well blended.
  4. Use medium scoop (3 tbsp.) to scoop out dough onto ungreased cookie sheet lined with parchment paper.
  5. Space 2-3 inches a part.
  6. Bake for 16-20 minutes or until biscuits have slightly browned on the bottoms and tops.
  7. Once out of oven, smear a bit of salted butter and sprinkle with a little parsley. Best served warm.


NOTES: I did not deviate at all from the recipe. I really think that painting the tops with melted butter when they come out and sprinkling on some fresh parsley really adds to the authenticity.

SOURCE: Satisfying Eats

Coconut Flour Pancakes*

Coconut+Flour+Pancakes+3 I’m learning that you can make pancakes out of just about anything.

But you get different results and that’s what makes it fun.

Coconut flour is absorbing, so you have to be careful, otherwise your result will be a trifle dry.

So you increase the eggs a bit, and that helps.

But in reality, this pancakes comes out fairly dense, and therefore it’s actually a good substitute for a dessert pancake. So feel free to slather it with some chocolate and fruit and use it that way.

It still works fine as a breakfast item however.


  • 2 Tbsp. coconut flour
  • 1 scoop vanilla protein powder
  • 1 Tbsp. shredded coconut
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract
  • 2 whole eggs


  1. Mix all the ingredients together into a batter.
  2. Cook as you would any normal pancake.

SERVES: 5 pancakes

NOTES: You can omit the shredded coconut if you wish. You might substitute blueberries, or add some shredded coconut on top as a garnish. You might as well add a 1/3 c of sour cream to the batter. If it appears too thick, add a bit of milk until the consistency is right. Another egg could also be added, and the protein powder eliminated if you don’t want that. As you can see, you can play with this fairly easily. If you omit the protein powder, add another two tbsp of the coconut flour.

Source: Health Bites by Vitacost

Donut Magic*

donutsI am an unabashed lover of donuts.

The gooier the better.

That doesn’t translate well when you are trying to cut carbs and sugar.

This recipe works.

It may absorb a bit more oil that you might like, but other than that, the donuts are light and tasty.

I changed things up a bit because I can’t be bothered with fussy details.

That does not affect the taste, so be fussy if you must.




Dry Ingredients:

  • 1/2 cup coconut flour
  • 1/4 cup granulated sugar substitute (since the amount is fairly small, you can use stevia, or any granulated that you like, or combo)
  • 2 tsp baking powder
  • 2 Tbsp vanilla protein powder
  • 1/4 tsp xanthan gum
  • 1 tsp ground cinnamon
  • 1/4 tsp kosher salt
  • 1/4 tsp nutmeg
Wet Ingredients:
  • 2 eggs
  • 1/2 cup sparkling cider (non-alcoholic)
  • 1 Tbsp butter, melted
Cinnamon Coating:
  • 4 Tbsp butter, melted
  • 1/4 cup granulated sugar substitute
  • 1.5 tsp ground cinnamon


  1. Whisk the dry ingredients.
  2. Mix the wet ingredients.
  3. Combine and when well mixed, let sit for 2 minutes.
  4. Using an ice cream scoop, you should get about 8 balls. Flatten until they are about 1 inch thick.
  5. Fill a cast iron skillet about a bit more than 1/2 inch in depth of oil of your choice. Heat to 350°.
  6. Add two at a time the donuts, watching carefully and flipping when they are browned.
  7. Remove to a cooling rack lined with paper toweling and cool.
  8. Melt 4 tbsp of butter in a bowl and mix the sugar with the cinnamon.
  9. Dredge each donut in the butter and then in the sugar mixture.
  10. Let sit until the butter has cooled and congealed.

SERVES: 8 donuts

NOTES: I left out making the donut holes because unless you have an actual donut maker, it’s laborious. You may do it of course. You might also think of chopping up some apple fairly finely to add in this, and or adding chopped nuts to the sugar, cinnamon mixture.

SOURCE: Adapted from I Breathe I’m Hungry

Spicy Healthy Crackers*

Cheddar-Cracker-3-800I love cheese and nuts and fruit as snack. But you need crackers and crackers are usually white flour and thus not so good for lo-carb folks.

Good crackers are hard to come by. A lot of them are really awful.

Actually there is one commercial one that isn’t too bad, Wasa crackers have a lot of fiber and you subtract the fiber from the actual carbs, and it comes out decent. They are pretty tasteless though.

This recipe isn’t terrific but it does the job, and the spices do help a lot.

Next time around I’m going to cut the oven temperature down quite significantly and try to cook them longer to get a crispier cracker. These were fairly fragile  but as long as you were careful they withstood being spread with goat cheese pretty well.

Give them a try.


  • ¾ cup almond meal
  • ¼ cup of flax seed
  • ¼ cup of coconut flour
  • ¼ cup of unsalted butter (can use salted but the chip will be more salty)
  • 1 large egg
  • 1 1/2 tsp of chili pepper spice (use more if you like it extra spicy)
  • 1/2 tsp chipotle pepper
  • 1 tsp of onion powder
  • ½ tsp of cumin
  • ½ tsp of paprika
  • ½ tsp of salt


  1. Preheat oven to 350°. (Next time I’m going for about 275°)
  2. Mix all ingredients together either with a food processor or mixer.
  3. Divide in half.
  4. Place half between 2 sheets of parchment and roll out very thin to a cracker thinness. (Try to do this as best you can to fit a cookie sheet. but I wasn’t fussy about the edges. You can be as anal as you want here about making it square and then cutting with a pizza cutter. I did neither.
  5. Peel off the top parchment and transfer to a cookie sheet.
  6. Do the same to the other half.
  7. Place in the oven and bake for 7-10 minutes, removing when brown but before the edges start to get real dark.
  8. Cool completely on the cookie sheets on a rack.
  9. When cool, break apart into chunks and store uncovered in a container to ensure that they stay dried out.

SERVES: 30 or so chips

NOTES: You can vary the spices as suit you. cinnamon would be an alternative to make a sweet chip. Make hot or mild. Or make Italian. Could add cheese as well. If I did cheese I think I might shred it and then let it dry out a good bit and then process it in the food processor to make it quite fine and not as likely to turn the cracker too moist.

SOURCE: Ditch the Wheat

Copycat Cheddar Bay Biscuits

cheddarbaybiscuitsThis is a spot-on recipe, closest to any that I have seen. In most places, the rolls and biscuits are pretty much ignored, but not at Red Lobster. Heck I always wrap up the leftovers and bring them home. They are that good.

Since we seldom frequent Red Lobster, I have always been willing to try a good knock-off recipe.

This one fits the bill.

It’s easy to make and worth it.

So what are you waiting for? Get busy!



    • 2 cups all-purpose flour
    • 1 tablespoon sugar
    • 1 tablespoon baking powder
    • 2 teaspoons garlic powder
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon cayenne pepper, optional
    • 1 cup buttermilk
    • 1/2 cup unsalted butter, melted
    • 1 1/2 cups shredded sharp cheddar cheese
For the topping
  • 3 tablespoons unsalted butter, melted
  • 1 tablespoon chopped fresh parsley leaves
  • 1/2 teaspoon garlic powder


  • Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or a silicone baking mat; set aside.
  • In a large bowl, combine flour, sugar, baking powder, garlic powder, salt and cayenne pepper, if using.
  • In a large glass measuring cup or another bowl, whisk together buttermilk and butter. Pour mixture over dry ingredients and stir using a rubber spatula just until moist. Gently fold in cheese.
  • Turn out onto a floured surface and knead just until it all comes together (just a few turns) Pat into a circle about 1/4 inch high. Use a biscuit cutter to cut out the biscuits and place barely touching on the baking sheet.   Place into oven and bake for 10-12 minutes, or until golden brown.
  • For the topping, whisk together butter, parsley and garlic powder in a small bowl. Working one at a time, brush the tops of the biscuits with the butter mixture.

SERVES: 9-10 biscuits

NOTES: Be careful not to overwork the dough. The tenderness depends on just working it until it is one homogenous piece. More will make the biscuits tough.

SOURCE: Adapted from Damn Delicious (who also adapted it)