Donut Holes and Eggnog Dip & SOY PROTEIN

Soy protein isn’t a good substitute for whey protein!

About 20 percent of babies in the United States are now fed soy formula, but the estrogens in soy can cause long term harm your baby’s sexual development and reproductive health that is irreversible. Babies consuming soy formula ingest about 5 birth control pills worth of estrogen every day.

1. THYROID ISSUES: Phytoestrogens are estrogen like. Mega consumption of these isoflavone are found in soy burgers, milk, soybutter and are very harmful for thyroid function.
2. CANCER: The estrogenic and toxic effect is linked to breast, uterus, and thyroid cancer.
3. INFERTILITY: Soy is linked to growth disorders, thyroid problems, infertility, and tumors.
4. TIRED TOXIC LIVER: Soy has toxic chemicals that clog up the liver and can’t be metabolized, unless fermented.
5. MINERAL DEFICIENCIES: Soy has anti-nutrient properties that block absorption of minerals from intestines (which in turn slows the thyroid).
6. DIGESTION: Contains enzymes inhibitors that reduce protein digestion.
7. Processed soy protein contains carcinogens such as nitrates.

The total caloric intake from soy in the Chinese diet is only 1.5%. Modern soy doesn’t resemble traditional Asian soy in any way. And to make matters worse, soy has become one of the biggest genetically modified crops in the world, with most (over 90%) of it being GMO. So, now we have all this soy milk, most of which is not organic, going into our babies, and our general population, who all believe it is healthy; all because of marketing.



DONUTS:
1/2 cup vanilla whey or egg white protein
2 tsp aluminum free baking powder
1/8 tsp Celtic sea salt
4 TBS unsweetened almond milk
1 egg
1/8 cup Truvia (or Erythritol and a few drops of stevia glycerite)
Coconut oil or Ghee (for frying)
EGGNOG DIP:
4 TBS cream cheese or coconut cream
2 TBS Truvia (or erythritol and 1/4 tsp stevia glycerite)
2 TBS unsweetened almond milk
1 tsp nutmeg


Mix topping ingredients and set aside. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch oven with oil and heat (click HERE to find the cast iron donut pan I used). When oil reaches around 350 to 360 F, drop batter into the oil. The batter will spread and puff up. When the underside browns, flip. In another 30 to 45 seconds, it will be ready to remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit too long. Sprinkle with Truvia and nutmeg.

DIP: Combine all the ingredients in a medium bowl until very smooth. Serve with donuts. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Donut Holes (using flour, whole milk and sugar) = 170 calories, 5.7g fat, 3.8g protein, 26.6 carbs, 0 fiber
"Healthified" Donut Holes = 83 calories, 5.2g fat, 7.2g protein, 2.5 carbs, 0 fiber

Almond Joy Donuts

To see the recipe, check out the new cookbook: Low Carbing Among Friends at http://amongfriends.us/order.php


NUTRITIONAL COMPARISON (per donut)
Traditional Chocolate Covered Cake Donut = 327 calories, 33.2 carbs, 1.3g fiber
"Healthified" Cake Donut = 217 calories, 7.4 carbs, 4.2g fiber

Reece's Peanut Butter Donuts

In my family we treat corn, carrots, potatoes, and white rice as if they were sweets (i.e. sugar = excess weight gain). They are all simple carbohydrates as are the products made from them (chips, cereal, rice cakes and pretzels...). So we never use alternative flours made from corn, rice or potatoes. Remember 4 grams of carbohydrates equal 1 teaspoon of sugar in our body! My new favorite is peanut flour; it is low in carbohydrates, high in protein and healthy fats. It also gives my baking a great flavor.



2 cups peanut flour
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 1/2 tsp aluminum free baking powder
1 tsp Celtic sea salt
1/8 tsp baking soda
1 1/4 cups unsweetened almond milk
1 tsp vanilla
3 large eggs

Preheat oven to 350 degrees. Line donut or cupcake pans with paper liners or you may also grease donut or cupcake pans. Combine all ingredients in a large mixing bowl. Mix at low speed for 30 seconds while scraping bowl. Mix at high speed for 3 minutes, scraping bowl every minute. Spoon batter into greased donut pan until they are 2/3 full. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans then move to wire rack to cool completely. Frost your peanut butter donuts with chocolate icing.

Makes 12 Donuts (per donut): 110 calories, 7.6 carbs, 3g fiber, 14g protein!

CHOCOLATE ICING:
6 TBS unsweetened cocoa powder
1/4 cup butter
1/4 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1/4 cup vanilla almond milk
1/2 tsp vanilla extract

To make the frosting, make Truvia into a powder in a food processor. Melt together the 6 tablespoons of cocoa and butter; set aside to cool. In a medium bowl, blend together the sweetener, almond milk and 1/2 teaspoon vanilla. Stir in the cocoa mixture. Spread over cooled donuts and enjoy!

OR EASY FROSTING:
1 ChocoPerfection Bar
2 TBS unsweetened almond milk

Melt the chocolate, mix with almond milk. Then spread over donuts. Makes 8 donuts.

NUTRITIONAL COMPARISON (per serving)
Traditional Cake Donut = 360 calories, 20g fat, 4g protein, 40 carbs, 1g fiber
"Healthified" Donut = 144 calories, 8.7g fat, 12g protein, 7.9 carbs, 3.9g fiber

CLICK HERE TO FIND THE DONUT PAN I USED.

Chocolate Cake Donuts

These are a great special treat for Saturday mornings and cartoons. My brother and I watched the Smurf's while enjoying donuts from the grocery store...and I never ate just one...

I prefer the sweetener Just Like Sugar because it is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C.

BENEFITS OF CHICORY ROOT:
1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.

Click HERE to find JUST LIKE SUGAR. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard.



DONUT:
1/2 cup blanched almond flour
3 eggs, separated
1/4 tsp Celtic sea salt
1/4 tsp baking soda
1 tsp vanilla
1/4 tsp cinnamon (optional)
2 TBS cocoa powder
1/4 cup Just Like Sugar (or 1/4 cup erythritol and 1 tsp stevia)
4 TBS coconut oil or butter

FROSTING:
1 ChocoPerfection Bar
2 TBS unsweetened almond milk (or cream)

Whip the egg whites until stiff peaks form. Combine the yolks, sweetener, oil/butter and whisk until well-blended. Combine all the dry ingredients, blend well. Gently fold the wet ingredients into the whipped whites and then slowly fold in the dry mixture, and fold until well blended. Fill the donut pan 3/4 of the way full. Bake for 15 minutes at 350 degrees F, or until a toothpick comes out clean.

Meanwhile: Melt the chocolate bar and add in almond milk or cream. Once the donut is cooled, dip in melted chocolate! Makes 8 donuts

NUTRITIONAL COMPARISON:
STORE brand = 290 calories, 33 carbs, 1 fiber
"Healthified" donut = 123 calories, 3.75 carbs, 2.5 fiber

CLICK HERE TO FIND THE DONUT PAN I USED.

Coconut Flour Cake Donuts

1/2 cup of coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup of  Swerve
1 TBS coconut extract
1/2 cup coconut oil

Preheat oven to 350 degrees F. In a large bowl, mix the dry ingredients together. Stir in the wet ingredients into the dry ingredients. Fill greased donut pan circles about 2/3 of the way full with batter. Bake for about 20 minutes, or until a toothpick comes out clean.

Toasted coconut topping: Toast some unsweetened coconut flakes for about 5 minutes at 300 degrees F. Dip each donut in sugar free pancake syrup and then in the toasted coconut. Serves 8.

Nutritional Info Per 1/2 cup (of flour only):
White Flour = 50 carbs, 2 fiber, 48 effective carbs 248 Calories
Coconut Flour = 40 carbs, 24 fiber, 16 effective carbs, 240 calories

NUTRITIONAL COMPARISON:
Traditional Cake Donut = 198 calories, 49 carbs, trace fiber, 1g protein
"Healthified" Cake Donut = 182 calories, 5.7 carbs, 3 fiber, 5.2g protein

CLICK HERE TO FIND THE DONUT PAN I USED.

Mini Filled Donuts

It is Saturday morning and we all know what that means! Cartoons and donuts! Just kidding, but if you are craving a little piece of childhood, try this recipe.

1/2 cup vanilla whey (Jay Robb) 2 tsp baking powder
1/8 tsp Celtic sea salt
4 TBS vanilla almond milk
1 egg
1/8 cup Swerve (or Erythritol and a few drops of stevia glycerite)
Coconut oil or Ghee (for frying)

For Filling:
Nature's Hollow Jelly

For Topping:
3 tsp Swerve
Pinch cinnamon

Mix topping ingredients and set aside. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch oven with oil and heat. When oil reaches around 350 to 360 F, drop batter into the oil. The batter will spread and puff up.

When the underside browns, flip. In another 30 to 45 seconds, it will be ready to remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit too long.

Cut a hole with a knife through the middle and fill with jelly. I placed the jelly into a small ziplock and cut a small hole into the corner. I then squeezed the jelly into the hole.

Sprinkle with Swerve and cinnamon.

Nutritional Info: Makes 12 doughnuts, each about 2½ inches in diameter.
1 donut = 26 calories before frying (then it depends on the oil absorption), less than 1 gram of effective carbs:)