Linda Fitzpatrick

Recipes for Low Carb Living

Snacks

Strawberry Santas

by

Cute. Simple. Festive.
So simple it’s a concept rather than a recipe.  So festive you don’t feel you’re missing out!

Turn ordinary strawberries and cream into a Christmas occasion that feels super festive. Which is important, because it’s easy to feel like you’re missing out on Christmas when living a low carb life.  And that feeling of missing out can collapse the whole damn show.

Basically a twist on strawberries and cream, these festive Strawberry Santas couldn’t be much easier to make.  It helps to have a piping bag with a wide star nozzle for the beard and a thin piping nozzle for the buttons and the hat.  But if you don’t, using a spoon for the ‘beard’ area, and the corner of the back of a spoon, or a coffee stick for the little cream hat and the buttons will work just fine.  

The only tip I’ve got is to add a pinch of cream of tarter into the cream as it’s whipping, this makes the cream hold its texture and it won’t slide off the berries – even after a while. It’s not essential, but I discovered it from a professional confectioner, so I’m passing it on.  Because it works.

It’s the first time anyone in my household asked ‘are we allowed eat’ strawberries! Normally I just find an empty box. Funny isn’t it.

Strawberry Santas

Cute, festive Strawberry Santas that feel festive without a load of sugar.
Print Recipe Pin Recipe
Servings 16 Santas
Calories 31

Ingredients
  

  • 16-20 Firm strawberries (depending on size)
  • 125 ml Double cream (heavy or whipping cream)
  • 1/4 tsp cream of tarter (optional)

Instructions
 

  • Hull the strawberries, using the tip of a knife to create a triangle around the hull. This should leave a solid base for the Santas to stand on. Test and flatten as needed.
  • Slice off the top, about 2/3 of the way up the berries, leaving a Santa 'body and hat'. Place the bodies on flat surface.
  • Whip the cream a little. (If adding vanilla or sweetner add at this stage)
  • Sift the cream of tartar over the top and whip until it's at a thick piping consistency.
  • Fit a piping bag filled with cream with a star nozzle and pipe a star on each of the strawberry bodies. Pop the hats on top of the cream stars.
  • Change the nozzle to a think piping nozzle. Pipe a small dot on each 'hat' and two buttons on each body.
  • Present and enjoy!
Notes
I love unsweetened cream with berries.  If you prefer it a little sweet, add a pinch of monkfruit powder.  
If not eating straight away, store on a covered plate or inverted tuppaware so fridge flavours don't get absorbed by cream.
 
 
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Nutrition
Strawberry Santas
Amount per Serving
% Daily Value*
Protein
 
1
g
2
%
Fat
 
3
g
5
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
9
mg
3
%
Sodium
 
2
mg
0
%
Potassium
 
26
mg
1
%
Carbohydrates
 
1
g
0
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Iron
 
1
mg
6
%
Calcium
 
7
mg
1
%
Vitamin C
 
7
mg
8
%
Vitamin A
 
117
IU
2
%
Calories
31
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

 

Cookie Dough Protein Balls

by

Flexible. Satisfying. Date sweetened.
If you’re looking for a quick protein ball that lasts well in the fridge, is great for lunch boxes,
and doesn’t blast your blood sugar sky high, this is it.

OK, so this may not be the lowest carb protein ball, as it’s yummied up with dates, but it isn’t the highest either, and each ball packs a decent nutritional punch with 3mg of iron (19% the recommended daily value) and 7g of protein for 6g net carbs.  And it’s crammed full of nuts and seeds, which are just soooo good for us.

I’ve been using this recipe for years. It’s a real ‘throw whatever you have in the blender’ recipe, just stick to the volume ratios and it’s super flexible.  The volumes of seeds, nuts, butters and dried fruit in the recipe can be replaced with other seeds, nuts, butters or dried fruit, so it’s very handy for using up things that are lingering in the cupboard.

With just a quick blend in a food processor, these balls have a nice, slightly crumbey, cookie-dough texture, it becomes more chewy the longer it’s blended. I like to stop before it gets really really sticky.  A food processor is really the best for this recipe, but check the notes on the recipe for some tips on blending dates in different types of blenders.

I hadn’t eaten these in quite a while, since I started to focus on blood glucose management in fact, and I DID expect it to rise my blood glucose a little.  I was pleasantly surprised to see it just gave a gentle little nudge upwards on my CGM.  No big spikes.  See below 🙂  (Always note this is how I react, and everyone’s body is different).

For comparison, I’m including the impact of one single Fibre one Bar, which has also got 5g net carbs, but just 1g protein.  Both pictures are over a 2hr timeline, and my own real food protein balls are the clear winner in terms of blood glucose management.

So if you’re looking for a handy bite or something for the lunchboxes, check what you’ve got lurking in the cupboard and give these a shot.

 

Cookie Dough Protein Balls

A super flexible protein ball recipe packed full with nutty, seedy goodness with 7g protein in each ball.
Print Recipe Pin Recipe
Servings 24 balls
Calories 217
Net Carbs 6

Ingredients
  

  • 2 cups seeds (Use any! I used a half cup each of pumpkin, sunflower, hempseeds and sesame seeds)
  • 2 cups nut butter (or a little more than 2 cups nuts)
  • 1 cup dates (loosely packed)
  • 15 - 20 g 100% dark chocolate (or about 1/3 - 1/2 cup cocoa)
  • 1 tsp coconut oil (melted)
  • 1 tsp vanilla essence (optional)
  • 1/4 tsp sea salt (not optional!)
  • 2-4 tbsp warm water (or espresso coffee)
  • Coconut, cacao, nuts etc for dipping

Instructions
 

  • Blend the seeds to a flour / biscuit crumb texture. Remove from blender and put aside.
  • Place the unsoaked dates in a high speed food processer, and blend on high speed until as crumb like as possible. (See notes below)
  • Scrape the sides, add the seed flour and blitz again.
  • Scrape the sides, add the nut butter, melted coconut oil, sea salt and vanilla essence and blend on medium speed to combine.
  • Add espresso coffee/warm water and blend on medium speed until well mixed and just holding together. The quantity of liquid needed will vary according to how much moisture is in the dates, add in increments of 2 tbsp.
  • At this stage the mix will be like a slightly crumbly dough, which is where I like it best. (Blending for longer will release more oils and it will become oilier and more like a butter)
  • Remove, form into 2 logs. Slice each log into 12.
  • Squeeze each part into a ball.
  • Roll lightly in cocoa, coffee, chia seed, coconut or whatever you love.
  • Refrigerate for a few hours to firm before eating. Stores easily for a week in a sealed container in fridge.
Notes
This recipe is easiest with a good food processor. It's hard to make without one, but if you don't have one, check the suggestion below.
If you are using a bullet blender, or don't have a strong food processor, I suggest soaking dates, just barely covered, in just boiled water for 10 min to soften.  Then, after blending the nuts and removing, blend the softened dates (without the water) until well broken down, scraping down the sides often, and when close to a caramel mix all the ingredients together in a big bowl, with a wooden spoon or spatula.  Add liquid from the soaked dates and mix well until it forms a dough.  The entire mix will not work in a bullet blender.
I use deglet noor dates, they are much cheaper than medjool dates and have a lovely caramel flavour.  A semi-rehydrated date or a very soft medjool date will behave slightly differently in the processor so adjust accordingly.
.
Nutrition
Cookie Dough Protein Balls
Amount per Serving
% Daily Value*
Protein
 
7
g
14
%
Fat
 
17
g
26
%
Saturated Fat
 
2
g
13
%
Sodium
 
26
mg
1
%
Carbohydrates
 
10
g
3
%
Fiber
 
4
g
17
%
Sugar
 
5
g
6
%
Net Carbs
 
6
g
Calories
217
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

Sundried Tomato & Olive Dip

by

SALTY. GARLICKY. SATISFYING.
A no cook, no fuss, rich tasty dip that’s perfect on a summer day
and made with store cupboard ingredients.

The season of Salads and Summer and outdoor eating is upon us! Well some of the time anyway.  It’s the perfect time of the year for dips and dressings that make easy meals and elevate any salad to another level.

We all know olives are great for us, we’ve been hearing it for years.  But we don’t all love them.  I certainly don’t.  I used to hate them completely, and a dip like this was the first time I started to come around.  It’s salty, rich and substantial and the olives go hidden if not announced.  I proved this by calling it pesto.

I make this more often than planned, because there’s a tendency in the house to open jars of olives and only eat one or two.  If that’s a familiar scenario chez vous, this is the answer the everything.

This dip is super simple to make, basically just blend and serve.  Serve as a side with meat and veg or as a dip it shines with celery.

Sundried Tomato and Olive Dip

A nutrient dense olive and sundried tomato dip that's low in carbs and rich in taste. It's salty, garlicky and satisfying.
Print Recipe Pin Recipe
Servings 6
Calories 66
Net Carbs 5

Ingredients
  

  • 1/2 cup sundried tomatoes (from a jar is perfect)
  • 1/2 cup olives (again from a jar is perfect)
  • 1 tomatoe (medium sized, chopped)
  • 1 clove garlic (peeled)
  • 1/3 tsp salt and pepper (each, or to taste)
  • 2 tbsp walnut halves (chopped)

Instructions
 

  • Place all the ingredients in a blender except the walnuts.
  • Pulse until roughly blended.
  • Add the walnuts and pulse briefly again.
  • Serve!
Notes
Stores well in a jar in the fridge for 4-5 days.
Add extra oil from the sundried tomatoe jar if you prefer an oilier dip.
Use 1 tbsp pine nuts instead of walnuts if preferred
.
Nutrition
Sundried Tomato and Olive Dip
Amount per Serving
% Daily Value*
Protein
 
2
g
4
%
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Sodium
 
316
mg
14
%
Carbohydrates
 
7
g
2
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Net Carbs
 
5
g
Calories
66
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

Low Carb Pancakes

by

GLUTEN FREE.  SUGAR FREE.  HIGH PROTEIN.
Firm and a little fluffy, easy to cook and perfect for celebrating pancakes
on Pancake Day, any day or even every day!

Pancakes – flat cakes made from ground flours – date back as far as 30,000 year old grinding tools do.  More modern pancakes were eaten with honey in ancient Greece and Rome.  Today pancakes are eaten all year round, but celebrated on Pancake Day or Shrove Tuesday, a tradition rooted in the Christian tradition of lent, where the eggs and flour were used up before the 40 day Lenten fast began.  Whatever their origin and tradition, pancakes are delicious and deserve to be celebrated!

This pancake recipe is made to be eaten anytime and often, is flexible as sweet or savoury, and is firm and a little fluffy.  Like most pancakes, egg forms the basis of this recipe, with almond flour, some water (or almond milk for the sweet version) and either psyllium husk or whey to ensure firmness that the wheat flour would normally bring.  Each pancake has about 7g protein and just 2g net carbs compared to  26 g net carbs in a regular traditional Irish pancake of similar size, so fuels you up instead of flattens you no matter what time of the day you eat them.

I give 2 options below, psyllium husk is great for a savoury pancake.  If you want a sweeter pancake, use vanilla whey protein – both cook firm and a little fluffy.  (If you have neither try ground chia but leave to thicken before cooking).

There is no sweetener in the base of this recipe, I find the vanilla and cinnamon enough with some berries or chicory syrup on top for sweetness.  If you need a sweeter base, even with the whey protein, just add 1-2 teaspoons of erythritol, allulose or a pinch of pure monk fruit or stevia powder (pure monk fruit and stevia powder are natural sweeteners hundreds of times sweeter than table sugar).

I eat this a lot with berries and greek yogurt but also love a savoury pancake with ham, cheese, mushroom and rocket so for that I omit the vanilla and cinnamon and definitely use the psyllium husk.

Pancakes need a hot pan. I don’t use a non-stick pan, and this pancake cooks well with a drop of oil wiped all over the base of a hot stainless steel pan.  Covering the pan for 30 seconds or so with a lid firm it up and makes flipping easy.

This recipe makes 2 x 6 inch pancakes, or about 10 smaller drop pancakes for stacking.

Low carb pancakes

A low carb, gluten free, sugar free pancake that you can eat for breakfast, brunch, lunch or dinner. Quick and easy to make and stores well.
Print Recipe Pin Recipe
Servings 2 pancakes
Calories 116
Net Carbs 2

Ingredients
  

  • 2 eggs (medium to large)
  • 3 Tbsp almond milk or water (or any other milk)
  • 1 tsp vanilla extract
  • 2 Tbsp almond flour
  • 1 tsp psyllium husk (or use 2 tsp vanilla protein powder)
  • 1/3 tsp baking powder (sifted)
  • 1/2 tsp cinnamon (adjust to taste, I like a full teaspoon)

Instructions
 

  • Beat the eggs until light and fluffy, then add the rest of the ingredients and mix until well combined. Set aside for a few minutes.
  • Heat your frying pan over a high heat. The pan is ready when a drop of oil pulls away from the pan. At this stage add another 1/2 tsp oil, and wipe around with a tissue or cotton cloth.
  • Pour on half the batter, swirling to the sides to ensure an even pancake.
  • Reduce heat to 3/4, and cover for a few min to firm up the top of the batter.
  • Loosen the pancake and flip with a fish slice when top is firm and underside is golden.
  • Cook underside. Remove and enjoy
Notes
These keep well in fridge for a couple of days.
For savoury pancakes, be sure to use psyllium husk instead of vanilla protein, and omit the cinnamon and vanilla essence.
Serve with:
  • berries and greek yogurt with a drizzle of chicory syrup 
  • peanut butter, berries and berry-chia jam
  • dark melted chocolate and cream
  • ham, cheese, mushroom and spinach for the savoury version
  • or whatever your favourite filling is!
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Nutrition
Low carb pancakes
Amount per Serving
% Daily Value*
Protein
 
7
g
14
%
Fat
 
8
g
12
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
164
mg
55
%
Sodium
 
117
mg
5
%
Potassium
 
63
mg
2
%
Carbohydrates
 
5
g
2
%
Fiber
 
3
g
13
%
Sugar
 
1
g
1
%
Net Carbs
 
2
g
Iron
 
1
mg
6
%
Calcium
 
80
mg
8
%
Vitamin C
 
1
mg
1
%
Vitamin A
 
238
IU
5
%
Calories
116
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

Peanut Butter Cups!

by

DEEP.  DARK.  LIFESAVERS.
100% dark chocolate peanut butter cups that are better than you could believe,
ready in a few minutes and close enough to the real thing.
Try them!!!

Anyone have a weakness for peanut butter cups?  Before switching to low-carb living (ake Limbo), I used to mainline a well known brand of peanut butter cups as part of a regular sugar rotation!  And I know perhaps taking treats off the agenda altogether has a good argument in a no-sugar lifestyle, but quite honestly, I don’t even see a need when these ones sell themselves as choc full of health benefits – 6g protein per cup anyone 🙂

Let me convince myself – with 4 key ingredients, let’s take a look at how they stack up:

  • Dark Chocolate is full of iron, copper, manganese and magnesium and has a super low net carb count of 8g / 100g.
  • Nut butter is a good source of healthy fats, antioxidants and protein.
  • Whey protein adds another little boost of protein, flavour and thickens the nut butter.
  • Coconut flour is full of fibre and adds the finishing touch to the texture for the filling.

See! A positive powerhouse of goodness with a place in any diet. I use 100% dark chocolate. It’s available in lots of supermarkets and in specialist stores. If 100% is too dark for you, don’t go below 85% as at that stage there’s a lot of sugar entering the equation. A little salt and vanilla takes the edge off the bitterness of the chocolate and layers the flavours.

I make these in two’s in silicone cupcake cases when I need them (see notes for quick quantity for 2). They come to the cinema with me and really now these days I look at the queue for my old friends Ben and Jerry and all I think is, I’m glad I don’t have to join that queue. It’s a far cry…

The recipe below makes 5 peanut butter cups – enough to share around a few. I could make more but we don’t want to go there, unless there’s a party of course, in which case use the multiplier on the recipe to increase as needed.

These are deep, dark PB cups, super bitter but lightened with a little white cocoa butter which also keeps it super shiny and smooth, and enhanced with salt and vanilla. (You can use coconut oil if you don’t have cocoa butter, but the end result will melt a little in your fingers). 100% natural nut butter with a little vanilla whey and coconut flour really sets up the authentic PB cup filling texture and the two together create a deliciously sophisticated peanut butter cup.

Because the chocolate is so dark, I like to keep it thin as it’s easy to bite into and balances with the filling beautifully.

These take only 10 minutes to make using your freezer to speed the setting chocolate, so gather your ingredients and get cooking!

Peanut Butter Cups

Deep, dark and delicious, 100% chocolate peanut butter cups, perfect for cinema treating or little bites of yumminess without the sugar.
Print Recipe Pin Recipe
Servings 5 pb cups
Calories 141
Net Carbs 3

Ingredients
  

  • 40 g 100% cacao chocolate
  • 10 g cocoa butter
  • 6 tsp natural peanut butter (smooth)
  • 1 tbsp whey powder (I use vanilla)
  • 1 tsp coconut flour
  • pinch salt
  • 1 tsp vanilla essence (optional - in glycerin is best)

Instructions
 

  • Place 5 cupcake cases in a baking tray.
  • Melt the cacao butter and the dark chocolate.
  • Add a pinch of salt to the chocolate once melted and stir.
  • Pour a teaspoon of this mix into each silicone or paper cupcake cases, covering the bottom of the cases fully with the chocolate.
  • Place in fridge.
  • Mix the peanut butter and whey powder and then mix in the coconut flour.
  • Mix well, leave for about 30 seconds and it should form a sticky dough.
  • You can either form a sausage and divide this mix into 5 smaller balls and press into discs, or use a teaspoon to drop the filling onto the cooled bases. (Texture varies according to nut butter brand)
  • Press down lightly so it's almost at the edges of the cupcake cases, but not quite.
  • Reheat the chocolate if needed. Add the vanilla in glycerin if using and spoon another teaspoon of the chocolate mix over each of these. Tap the tray off the counter to settle.
  • Use the remaining melted chocolate mixture to fill in any gaps and tap again.
  • Pop in the freezer for 5 min or so.
  • Once hardened remove from cases and enjoy.
Notes
If using vegan powder hold off on the coconut flour, as you may not need it, particularly with a protein with a high pea content.  
Substitute any other 100% nut butter you like.
I use this whey protein.* It's got minimal ingredients and is sweetened with stevia.
To make 2 of these, just use 15g dark chocolate (1.5 squares of a Lindt bar), 2 cocoa butter pellets, a good teaspoon of nut butter, 1 tsp whey protein, 1/2 tsp coconut flour, a smaller pinch of salt and a few drops of vanilla!
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Nutrition
Peanut Butter Cups
Amount per Serving
% Daily Value*
Protein
 
6
g
12
%
Fat
 
12
g
18
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
5
mg
2
%
Sodium
 
57
mg
2
%
Potassium
 
64
mg
2
%
Carbohydrates
 
5
g
2
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Net Carbs
 
3
g
Iron
 
2
mg
11
%
Calcium
 
24
mg
2
%
Vitamin A
 
7
IU
0
%
Calories
141
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.