Posts Tagged ‘almond flour’


No such thing as too many cookies…so here ya’ go.

These were created to use with Cinnamon Bliss…one of my favorite things on earth.  You can find it in this link at and a little goes a long way, so the jug will last awhile.  If you can’t find it or don’t want to have that much hanging around, my Gold Caramel Sauce or a good-quality store-bought sugar-free sauce would be wonderful in these.

(Using the commercial stuff, these are fairly full of sugar alcohols – which I’m not fond of.  Whey Low doesn’t contain any, so using that and the recipe for Caramel Sauce would be best if you are sensitive to SA’s.)




Vegetable cooking spray
1/2 cup almond flour
1/2 cup all-purpose flour
1 cup quick oatmeal (not instant)
1/2 cup Whey Low granular, Maltitol crystals, or Splenda Granular
1 tablespoon sugar-free maple syrup
1/2 teaspoon baking soda
1/4 teaspoon salt
Dash cinnamon
1/2 cup butter, melted

Preaheat oven to 325 degrees. Spray a 9-inch baking pan with vegetable cooking spray and set aside.
Stir together almond flour, flour, oatmeal, Nature Sweet crystals or Splenda, baking soda, salt, and cinnamon. Add melted butter and mix until crumbly.  Reserve 1/2 cup for the topping. Pat remainder into the pan. Bake for 10-12 minutes or until starting to become golden on the edges.

2/3 cup Cinnamon Bliss OR Gold Caramel Sauce – recipe link above (or store-bought SF)
2/3 cup chopped pecans, walnuts, or almonds

Bring sauce and nuts to boil and, stirring constantly, boil for 2 minutes. Pour over baked crust.  (If using Gold Caramel Sauce, just heat through…don’t boil or it will be TOO chewy!)

4 ounces sugar free Dark or Milk chocolate, chopped
1/2 cup reserved crumbs

Sprinkle chopped chocolate over caramel layer. Sprinkle reserved crumbs over chocolate. Return to oven and bake for 15-20 minutes or until caramel is bubbly on edges and top crumbs are slightly golden. Cool in pan and cut into 16 pieces.  Makes 16 servings.

Per servings: Calories 207; Protein 4 g; Fat 15 g; Carbs 15 g; Sugar 1 g; Sodium 83 mg



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I adore these bars!

Sweet jam baked until bubbly on an almond-pecan shortbread crust and topped with spicy crumbs…what’s not to love?!

Raspberry is wonderful, but you could make several different flavors and present them on a gorgeous platter for parties or tea…or gorgeously boxed for a friend.




Vegetable cooking spray

6 tablespoons butter

1/2 cup Whey Low Granular or maltitol crystals

1/2 teaspoon vanilla

1 egg yolk

1/2 cup + 1 tablespoon all-purpose flour, divided

1/2 cup + 1 tablespoon almond flour, divided

1/2 cup finely chopped pecans

3/4 cup no-sugar-added raspberry jam (or any flavor)

1/8 teaspoon almond extract

1/8 teaspoon cinnamon


Preheat oven to 350 degrees. Lightly coat a round or square 8 inch pan with vegetable cooking spray and set aside. (If you have it, an 8-inch springform pan is perfect and makes the bars easy to remove.)

In a medium bowl cream the butter with the Whey Low until light. Beat in the vanilla and egg yolk. Gradually stir in the 1/2 cup flour and the 1/2 cup almond flour. Mix in the chopped pecans. Dough will be stiff but moist. Reserve 1/3 cup of this mixture and set aside. With buttered fingers press the remaining dough into prepared pan. Bake in preheated oven for 12-15 minutes, or until it is golden. Remove from oven and allow to cool slightly.

In a small bowl heat raspberry jam in the microwave until soft, but not runny. Stir in almond extract and carefully spread on baked crust to within 1/2 inch of edge.

To reserved crumbs mix in the 1 tablespoon flour, the 1 tablespoon almond flour and the cinnamon.  Sprinkle reserved crumb-cinnamon mixture onto the jam. Bake for 20-25 minutes or until top is golden brown and jam is bubbly. Allow to cool before cutting. Makes 16 servings.

Per Serving: Calories 118; Protein 2 g; Fat 10 g; Carbs 4 g; Sugar 0 g; Sodium 38 mg

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Real-Deal Shortbread that will make any Scotsman proud!  The secret is to not over-work the dough or over-bake it.  It’ll still taste great – just won’t be nice and flaky!

**(This dough is affected by moisture in the butter. Purchase a higher end brand for this recipe.)



1/2 cup almond flour
1/2 cup all-purpose flour
Pinch of salt
1/2 cup Whey Low Powdered OR Splenda Granular
1 stick butter, softened (no substitutions)

In a medium bowl combine the almond flour, all-purpose flour, salt, and sugar sub. With a fork cut in the butter until ping large pea-sized balls form. Let it chill in the fridge for 15 minutes. Preheat oven to 350 degrees while dough is resting.

Carefully form dough into a rough ball and place on an ungreased baking sheet – preferably lined with parchment paper. Using your fingertips or rolling pin work it into a disk 1/4-inch thick. (Do not knead this dough or work with it anymore than is necessary as it will become tough.)

Bake for 10 minutes, remove from oven and prick with a fork. Return to the oven and bake for another 2-3 minutes or until it just begins to get golden on the edges but is still pale in the middle. Over-baking will cause it to become greasy. Allow to cool on the baking sheet until lukewarm. With a very sharp knife cut into slices and cool completely before removing to a plate.   Makes 12 servings.

(You can make this into individual cookies by carefully rolling tablespoonfuls into 12 balls and flattening to 1/4-inch thickness. Bake for 8-9 minutes or until golden on the very edges. Allow to cool completely before removing from the pan.)

Per Serving: 122 Cal; 2 g Protein; 11 g Tot Fat; 5 g Carb; 1 g Fiber; 0 g Sugar; 56 mg Sodium


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ApplesauceCake91lg WM


But don’t wait for autum to make this. It’s so easy and, if you need an immediate mood-lift, it makes your house smell simply delicious!

It mixes together quickly, and that’s not a typo – there are no eggs!

Topping this with the Caramel Whipped cream, toasted pecans hiding in between the layers, and a drizzle of more caramel sauce on top…well, it’s just over-the-moon wonderful!



Vegetable cooking spray

3/4 cup butter, softened

2 cups Whey Low granular (or granulated sugar if you can have it)

1 teaspoon cinnamon

1 teaspoon nutmeg

1/4 teaspoon salt

2 cups applesauce

2 teaspoons baking soda

1/2 cup almond flour

2 cups all-purpose flour + extra for the pan

Preheat oven to 350 degrees. Coat two 8 or 9-inch round or square baking pans with the cooking spray. Dust with flour and tap out the excess; set aside.

In a large bowl cream together the softened butter and sugar sub. Beat in the salt, cinnamon, and nutmeg.

Heat the applesauce, either in the microwave or on the stove top, until very hot, but not boiling. Stir in the baking soda. (It will fizz and bubble up, and that’s fine.) Beat into the butter mixture…batter will be very thin at this point. Beat in the almond flour and regular flour just until smooth.

Pour into prepared pans and bake for 25 minutes, or until golden and a toothpick inserted in the middle comes out clean. Cool in the pans for 15 minutes, then run a knife around the sides and turn cake out onto wire rack to cool completely.

Serve or frost with Caramel Whipped Cream – recipe below. Store in the refrigerator.


2 cups heavy whipping cream

3 tablespoons Splenda

4 tablespoons sugar-free caramel sauce

5 teaspoons sugar-free vanilla instant pudding powder

1/3 cup toasted pecans, optional

In a medium bowl beat cream just until thickened. Add the Splenda, caramel sauce, and pudding powder. Continue beating until stiff peaks form. Frost top of cake and sprinkle with pecans, if using. Drizzle with additional caramel sauce.

Makes 20 servings. Per Serving (with whipped cream frosting): Calories 168; Protein 2 g; Fat 9 g; Carbs 12 g; Sugar 3 g; Sodium 84 mg

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Blu-RicotMuf03lg wm


Need a nutritious goodie to munch on? This is one fabulous sugar free muffin! Loaded with those gorgeous berries and fluffy-light, they are perfect with some melted butter and a cup of coffee.



1/4 cup butter, softened
1/2 cup Whey Low Granular
1 whole egg
1 egg white
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup ricotta cheese
3/4 cup flour
1/2 cup almond flour/meal
1/4 teaspoon salt
1 teaspoon baking powder
2 cups fresh or frozen blueberries
Whey low granular OR Splenda granular to sprinkle

Preheat oven to 350 degrees. Grease 12 regular muffin cups and set aside.

In a large bowl cream the butter and sugar sub. Beat in whole egg, egg white, vanilla extract, almond extract, and ricotta cheese. In a small bowl mix the flour, almond flour, salt, and baking powder. Stir into the ricotta mixture just until moistened. Fold in 1 1/4 cup berries.

Fill muffin cups with batter. Press the remaining berries on the top of the batter and sprinkle with Splenda. Bake for 18-20 minutes or until golden on the edges and a tester comes out with moist crumbs. Makes 12 regular-sized muffins.

Per muffin: 151 Cal; 5 g Protein; 8 g Tot Fat; 11 g Carb; 3 g Sugar; 124 mg Sodiumbluericotmuff80

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BanChipBar33! wm


Bananas and chocolate – they go together like…well, they just DO!

These bars are moist, dense, loaded with banana flavor and just enough soft, dark chocolate chunks.  They are one of our favorite quick desserts.  Great right out of the oven or even the fridge.

This recipe makes a large panful and they travel well, so they’re perfect to take on a picnic or to pack in lunches. Kids adore these bars.

(To reduce the simple carbs, I’ve taken out some of the regular all-purpose and added in almond flour.)


Vegetable cooking spray
1 1/2 cups flour
1/2 cup almond flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup shortening or butter (I prefer butter)
1 1/4 cups  Whey Low Granular (some have used Splenda Granular and it worked)
1 large egg
1 teaspoon vanilla
1 cup mashed very ripe bananas
1 cup regular or sugar-free dark chocolate chunks

Preheat oven to 350 degrees. Coat a 9×13 inch baking pan with vegetable cooking spray.

In a medium bowl combine the flour, almond flour, baking powder, and salt. Set aside.

In a large bowl cream together the shortening or butter and the sugar sub until fluffy. Beat in the egg, vanilla, and mashed banana until well mixed. Beat in the flour mixture just until incorporated. Fold in the chocolate chunks. Pour batter into prepared pan and bake for 25 minutes, or until golden and moist crumbs adhere to a toothpick inserted in the middle. (Do not over-bake…you want these moist!) Makes 16 bars.

With Nature Sweet: Per Bar: Calories 157; Protein 3 g; Fat 11 g; Carbs 11 g; Sugar 2 g; Sodium 142 mg

With Whey Low: Per Bar: Calories 171; Protein 3 g; Fat 11 g; Carbs 19 g; Sugar 6 g; Sodium 142 mg


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