Cookbook - Diabetes.co.uk

LOW CARB DESSERTS

LOWCARBPROGRAM 1

DESSERTS AT A GLANCE Curb that sweet tooth and stay on track with our favourite low carb dessert recipes.

ICON KEY Servings

Cooking Time

Prep Time

Setting Time

8g

04

12g

05

STRAWBERRY & CLOTTED CREAM ICE CREAM (V)

07

4g

10

2

CHOCOLATE PEANUT BUTTER CUPS (V)

RASPBERRY CHIA JAM MASCARPONE POTS (V)

3g

08

KETO CHEESE BOARD (V)

06

LOW CARB CHURROS (V)

5g

10g

4g

09

LOW CARB CHOCOLATE CHIA BALLS (V)

NUTTY RHUBARB CRUMBLE & CLOTTED CREAM

13g

11

LOW CARB RASPBERRY & COCONUT CHIA PUDDING (V)

9g

12

CREAMY LOW CARB CHOCOLATE MOUSSE (V)

11g

13

WARM CINNAMON BERRIES & CLOTTED CREAM (V)

9g

14

LOW CARB SNICKERS BARS (V)

25g

17

4g

20

LOW CARB MARS BARS (V)

CHOCOLATE MUG CAKE (V)

8g

23

LOW CARB BOUNTY BARS (V)

YOGURT BARK (V)

7g

19

STRAWBERRY MOUSSE (V)

7g

10g

21

LEMON SHORTBREAD & CLOTTED CREAM (V)

16

8g

18

LOW CARB CHERRY CHEESECAKE (V)

3g

22

CHOCOLATE VOLCANO PEANUT BUTTER MUG CAKE (V)

7g

24

LOW CARB TWIX BARS (V)

3

STRAWBERRY & CLOTTED CREAM ICE CREAM (V) Serves 4

5 minutes

2-3 hours

Ingredients

Method:

400g Frozen Strawberries

1. Blend the strawberries, leaving a few large chunks, then add the strawberries and remaining ingredients to the container of the ice cream maker.

225g Extra Thick Double Cream 1 tsp. Vanilla Extract

2. Switch the ice cream maker on and set to prepare the ice cream according to the machine’s instructions.

1-2 tsp. Granulated Stevia

3. Alternatively, combine the mixture in a container and place in the freezer for 2-3 hours. 4. Take the mixture out of the fridge every 30 minutes and mix using a whisk or spoon.

NUTRITIONAL VALUES (per serving)

Carbs: 8g

361kcal

Total Fat: 36g Protein: 2g

MACRONUTRIENT RATIOS (per serving) Carbs 9% Total Fats 89% 2% Protein

4

LOW CARB CHURROS (V) Makes 24 (4 per person)

5 minutes

Equipment needed: Piping Bag & Nozzle

10 minutes

Method:

Ingredients

1. Measure out all of the ingredients, then crack the eggs into individual bowls.

125ml Water

2. Combine the coconut flour, arrowroot powder and salt in one bowl.

100g Butter, softened

3. Melt the butter in the water, in a small pan over a medium heat, and bring to a slight boil.

½ tsp. Sea Salt 33g Coconut Flour 66g Arrowroot Powder

4. When the butter begins to bubble add the flour to the pan and stir vigorously with a wooden spoon, forming a dough ball.

3 Eggs

5. Remove the pan from the heat and leave to cool for 5 minutes.

100ml Olive Oil

6. Add one egg at a time and stir after each egg. The dough might come apart a little, continue to stir, until the dough forms a ball.

2 tbsp. Granulated Stevia

7. Heat the oil in a pot, then carefully add the dough to the piping bag and pipe into the hot oil and cook in small batches.

2 tbsp. Cinnamon

8. As the dough cooks it will darken in colour, continue to cook until the dough is cooked through. 9. When the churros are cooked, remove from the pan and place onto a plate lined with kitchen roll. 10. Coat the churros in cinnamon and Stevia then serve.


Carbs: 12g

379kcal



5

RASPBERRY CHIA JAM MASCARPONE POTS (V) Serves 6

5 minutes

10-15 minutes

Ingredients

Method:

For the chia jam:

1. For the jam heat the raspberries, lemon juice and stevia in a pan.

2 tbsp. Chia Seeds

2. When the raspberries are stewed, mash with a potato masher and stir in the chia seeds.

200g Frozen Raspberries

3. Leave to stand until the jam thickens. Store in the fridge in an air tight container. The jam can be prepared the night before to save time and stored in the fridge for up to 2 weeks.

1 tbsp. Lemon Juice 2 tsp. Granulated Stevia For the mascarpone pot:

4. Share the mascarpone out between each bowl and serve topped with the chia jam.

600g Mascarpone 1 tbsp. Milled Flaxseed

5. If you are cooking for less people, simply reduce the recipe or save leftovers.


Carbs: 10g

556kcal



6

KETO CHEESE BOARD (V) Serves 8

5 minutes

Ingredients

Method:

125g Stilton Cheese, left whole

1. Preheat the oven to 180°C/160°C fan (350°F/320°F fan), then place the almonds and pecans on a lined baking tray.

125g Cheddar Cheese, left whole 125g Brie, left whole 200g Celery, sliced lengthways 200g Spring Onions, sliced lengthways 300g Cantaloupe Melon, scooped into melon balls

2. Roast the almonds and pecans in the oven for 3-5 minutes, then add them to two separate bowls. 3. Share the ingredients out across a large cheese board or platter and serve.

4 Figs, sliced into thin wedges 50g Roasted Almonds 50g Pecans


Carbs: 5g

307kcal



7

LOW CARB CHOCOLATE CHIA BALLS (V) Serves 16

5 minutes

5 minutes

45 minutes

Ingredients

Method:

240g Almond Butter 200g Coconut Oil

1. Over a medium heat, combine and melt the almond butter and coconut oil.

50g Cacao Powder

2. Add the dried ingredients and stir until well combined.

60g Desiccated Coconut 2 tbsp. Sunflower Seeds

3. Roll the mixture into balls and place each ball onto a baking tray, then pop in the freezer for 45 minutes.

2 tbsp. Almonds, roughly chopped

4. Once solidified, remove from the freezer and store in the fridge.

3 tbsp. Chia Seeds


Carbs: 3g

272kcal



8

NUTTY RHUBARB CRUMBLE & CLOTTED CREAM Serves 6

10 minutes

15 minutes

Ingredients

Method:

For the crumble filling:

1. Preheat the oven to 180°C/160°C fan (350°F/320°F fan), then prepare the rhubarb by removing the leaves and chopping it into chunks.

500g Rhubarb

2. Place the rhubarb into a large saucepan with a splash of water and sprinkle over the stevia and vanilla. Stew over a low heat.

1 tbsp. Granulated Stevia 1 tsp. Vanilla Extract Splash of Water

3. Whilst the rhubarb is stewing prepare the topping by combining the ground almond, coconut, stevia, cinnamon, nuts and seeds in a bowl.

For the crumble topping:

4. Mix well, then add the melted butter. Use a spatula to stir in the butter until it resembles a crumble, then evenly spread the mixture over a lined baking sheet.

100g Ground Almonds 50g Desiccated Coconut

5. Place in the oven for 2 minutes, then remove and check the crumble. If necessary, use a spatula to turn the crumble over a little.

1 tbsp. Granulated Stevia 2 tsp. Ground Cinnamon 30g Pecans, roughly chopped 20g Sunflower Seeds

6. Place back in the oven for 2 more minutes, or until it has crisped up. Be careful not to burn the crumble topping.

100g Butter, melted

7. When the crumble topping is finished pour the stewed rhubarb into an oven proof dish and sprinkle over the topping.

For the topping:

8. If you want you can place it back in the oven for a minute or so or serve immediately with the clotted cream.

6 tbsp. Clotted Cream


Carbs: 4g

435kcal



9

CHOCOLATE PEANUT BUTTER CUPS (V) Makes 12

10 minutes

10 minutes

1 hour

Ingredients

Method:

170g 90% Dark Chocolate 2 tbsp. Coconut Oil

1. Add the chocolate and coconut oil into a microwavable bowl then melt in the microwave, in 30 second intervals.

8 tbsp. Smooth Peanut Butter

2. Once melted, remove from the microwave and stir until combined.

2 tsp. Granulated Stevia

3. Pour half the chocolate mixture into 12 small cupcake cases, then chill until set. 4. For the peanut butter filling, put the peanut butter and stevia in a microwavable bowl and microwave until melted. Remove from the microwave and stir. 5. Pour the peanut butter mixture into the chilled chocolate moulds then chill for a further 5 minutes. 6. Finally, pour on the remaining chocolate mixture and chill again until set. Store in the fridge.

NUTRITIONAL VALUES (per peanut butter cup)

Carbs: 4g

167kcal


MACRONUTRIENT RATIOS (per peanut butter cup) Carbs 10% Total Fats 80% 10% Protein

10

LOW CARB RASPBERRY & COCONUT CHIA PUDDING (V) Serves 2

5 minutes

Ingredients

Method:

300ml Coconut Cream 30g Chia Seeds

1. Combine all ingredients, except for the almond butter in a bowl. Make sure to mix it well, to ensure the chia seeds do not clump.

30g Almonds, roughly chopped

2. Divide into two small containers or glass jars and seal with a lid.

30g Milled Flaxseed

3. Place in the fridge overnight, then serve drizzled with the almond butter.

100g Raspberries 2 tbsp. Almond Butter


Carbs: 13g

599kcal



11

CREAMY LOW CARB CHOCOLATE MOUSSE (V) Serves 4

10 minutes

30 minutes

Ingredients

Method:

½ Large Avocado, mashed

1. Mix the avocado, soft cheese, stevia, cocoa powder and vanilla extract until smooth.

80g Soft Cheese 120ml Double Cream, whipped 2 tbsp. 100% Cocoa Powder 1 tbsp. Granulated Stevia

2. Whip the double cream and gradually add to the rest of the mixture, mixing well.

1 tsp. Vanilla Extract

3. Divide the mixture into 4 small glasses and decorate with shavings of dark chocolate and raspberries.

20g 85% Dark Chocolate, grated

4. Refrigerate for a minimum of 30 minutes and serve.

60g Raspberries, to decorate


Carbs: 9g

301kcal



12

WARM CINNAMON BERRIES & CLOTTED CREAM (V) Serves 1

5 minutes

5 minutes

Ingredients

Method:

100g Frozen Mixed Berries

1. Place the berries in a heatproof dish and sprinkle with cinnamon.

1 tsp. Cinnamon

2. Microwave until warmed through, then top with the clotted cream and pumpkin seeds and serve!

60g Clotted Cream 1 tbsp. Pumpkin Seeds


Carbs: 11g

497kcal



13

LOW CARB SNICKERS BARS (V) Makes 18

10-15 minutes

10 minutes

40 minutes

Ingredients

Method:

For the nougat:

1. To make the nougat, add the peanut butter and stevia to a microwavable bowl and melt in the microwave.

200g Ground Almonds 50g Granulated Stevia 120g Smooth Peanut Butter 125ml Unsweetened Almond Milk For the caramel:

2. Once melted, add the ground almonds and stir until combined, it should have a crumbly texture. 3. Gradually stir in the unsweetened almond milk a tablespoon at a time until it forms a thick batter. 4. Line a baking tray with greaseproof paper then pour the nougat mixture onto the tray spreading with a knife to ensure an even layer. Put in the fridge to set whilst making the caramel.

75g Butter 50g Granulated Stevia 150ml Extra Thick Double Cream 1 tsp. Vanilla Extract 30g Unsalted Peanuts, chopped ½ tsp. Salt

5. For the caramel, melt the butter, stevia and salt in a saucepan over a low heat. 6. Once melted, cook for a further 3-4 minutes, stirring occasionally until the mixture turns a golden brown. Watch carefully to avoid burning. 7. Add the cream and raise the temperature slightly until it’s close to boiling. Then reduce the temperature to a simmer.

For the topping: 250g 90% Dark Chocolate

8. Simmer the caramel for 7-10 minutes until the mixture is a goldenbrown colour and is thick enough to coat the back of a spoon. 9. Remove from the heat and mix in the vanilla extract and chopped peanuts. Then leave to cool for 15-20 minutes. 10. Pour over the nougat layer and then leave to set in the freezer for 30 minutes or until firm. Once firm, cut into 18 bars. 11. For the chocolate topping, melt the chocolate in a microwavable bowl in the microwave for 30-second intervals until completely melted. 12. Remove the bars from the freezer and dip in the melted chocolate until evenly coated. Once coated, leave to set in the fridge for 10 minutes before serving.


Carbs: 9g

295kcal



14

YOGURT BARK (V) Serves 12

5 minutes

4 hours

Ingredients

Method:

500g Greek Yoghurt

1. In a medium bowl, combine the Greek yoghurt, vanilla extract and frozen raspberries.

1 tsp. Vanilla Extract 100g Frozen Raspberries 1 tbsp. Desiccated Coconut 20g 85% Dark Chocolate, chopped into small chunks

2. Line a baking tray with greaseproof paper and then pour in the yoghurt mixture. 3. Use a spatula to ensure the mixture is spread evenly, it should spread to roughly ½ inch thickness. 4. Top with the coconut and dark chocolate, ensuring it is scattered evenly over the yoghurt. 5. Place uncovered in the freezer for 4 hours. 6. Once set, remove from the freezer and chop into pieces. Store the bark in the freezer.


Carbs: 3g

61kcal



16

LOW CARB CHERRY CHEESECAKE (V) Serves 16

10 minutes

1 hour 30 minutes

Ingredients

Method:

For the base:

1. Preheat the oven to 180°C/160°C fan (350°F/320°F) and line a 10-inch springform tin with greaseproof paper.

235g Ground Almonds 90g Butter 75g Granulated Stevia

2. Melt the butter in a saucepan over a low heat. Once melted, remove from the heat and add the ground almonds and stevia, stir until the mixture forms a dough.

For the filling:

3. Press the dough into the bottom of the tin and go up 1 inch on the sides.

960g Soft Cheese 280g Granulated Stevia 80ml Extra Thick Double Cream 4 Large Eggs

4. Bake the base for 10-12 minutes until slightly golden, then remove from the oven and leave to cool. Reduce the temperature of the oven to 160°C/140°C fan (320°F/280°F). 5. In a blender, add the soft cheese, stevia, extra thick double cream, eggs and vanilla extract. Blend on high for 2-3 minutes until the mixture is smooth.

1 tsp. Vanilla Extract For the topping:

6. Pour the mixture into the pre-cooked base and then bake for 1 hour 20 minutes. Remove from the oven and leave to cool.

140g Cherries 2 tbsp. Water

7. While the cheesecake is cooling prepare the cherry topping. Remove the stones from the cherries and then simmer in a pan with the water for 5-10 minutes. 8. Use a spatula to break the cherries apart and add additional water if you like the sauce to be thinner. 9. Remove the cheesecake from the tin and pour the cherry topping on top.


Carbs: 25g

408kcal



17

LOW CARB MARS BARS (V) Makes 18

10-15 minutes

25 minutes

45 minutes

Ingredients

Method:

For the nougat:

1. To make the nougat, add the almond butter and stevia to a microwavable bowl and melt in the microwave.

200g Ground Almonds 50g Granulated Stevia 120g Almond Butter 125ml Unsweetened Almond milk For the caramel: 75g Butter 50g Granulated Stevia 150ml Extra Thick Double Cream

2. Once melted, add the ground almonds and stir until combined, it should have a crumbly texture. Gradually stir in the unsweetened almond milk a tablespoon at a time until it forms a thick batter. 3. Line a baking tray with greaseproof paper then pour the nougat mixture onto the tray spreading with a knife to ensure an even layer. Then put in the fridge to set whilst making the caramel. 4. For the caramel, melt the butter and stevia in a saucepan over a low heat. Once melted, cook for a further 3-4 minutes, stirring occasionally until the mixture turns a golden brown- (watch carefully to avoid burning). 5. Next, add the cream and raise the temperature slightly to bring to a gentle boil. Then reduce the temperature to a simmer. Simmer the caramel for 7-10 minutes until the mixture is a golden-brown colour and is thick enough to coat the back of a spoon.

1 tsp. Vanilla Extract For the topping: 250g 90% Dark Chocolate

6. Remove from the heat and mix in the vanilla extract. Then leave to cool for 15-20 minutes. 7. Pour over the nougat layer and then leave to set in the freezer for 30 minutes or until firm. Once firm, cut into 18 bars. 8. For the chocolate topping, melt the chocolate in a microwavable bowl in the microwave for 30 second intervals until completely melted. 9. Remove the bars from the freezer and dip in the melted chocolate until evenly coated. Once coated, leave to set in the fridge before serving.


Carbs: 8g

289kcal



18

STRAWBERRY MOUSSE (V) Serves 2

10 minutes

Ingredients

Method:

150ml Extra Thick Double Cream

1. Pour the cream into a bowl and whisk for a few minutes or until thick.

100g Strawberries

2. Mix in the strawberries, putting two aside for decoration.

10g 85% Dark Chocolate, grated 1 Sprig of Mint

3. Divide into two glasses, decorate with a strawberries and the grated dark chocolate shavings.


Carbs: 7g

375kcal



19

LEMON SHORTBREAD & CLOTTED CREAM (V) Serves 6

10 minutes

10 minutes

Ingredients

Method:

250g Ground Almonds

1. Preheat the oven to 180°C/160°C fan (350°F/320°F), then line a baking tray with greaseproof paper.

80g Butter, softened to room temperature 4 tbsp. Granulated Stevia 1 tsp. Vanilla Extract

2. Cream together the butter and stevia until light and fluffy, then add the vanilla extract. 3. Add the ground almonds and lemon zest, then gradually work the mixture into a dough.

Zest of 1 Lemon

4. Shape the mixture into 12 small balls, then place onto the baking tray. Ensure they are evenly spread out, then flatten slightly.

6 tbsp. Clotted Cream 150g Raspberries

5. Bake in the oven for 9-10 minutes, then remove from the oven and leave to cool and harden slightly for 5-10 minutes. If you prefer a crunchier biscuit, leave to cool for a little longer. 6. Serve two shortbreads per person, with a tablespoon of clotted cream and evenly share out the raspberries between each portion.


Carbs: 4g

463kcal



20

CHOCOLATE MUG CAKE (V) Serves 1

30 seconds

1½ minutes

Ingredients

Method:

30g Ground almonds 1 tbsp. Granulated Stevia

1. Combine ingredients in a mug or a similar size microwavable container.

1 Egg

2. Microwave on high for 1½ minutes.

½ tsp Vanilla Extract

3. Leave to cool slightly then top with blueberries and cream.

1 tbsp. Cocoa Powder ¼ tsp Baking Powder 15g Butter, softened 1 tsp. Double Cream 50g Blueberries


Carbs: 10g

461kcal



21

CHOCOLATE VOLCANO PEANUT BUTTER MUG CAKE (V) Serves 1

1 minutes

1½ minutes

Ingredients

Method:

For the mug cake: 30g Ground Almonds

1. For the mug cake combine all of the ingredients in a mug, adding the peanut butter last, to the middle of the mug.


2. Place in the microwave and cook on high for 1½ minutes.

½ tsp. Vanilla Extract

3. Leave to cool a little, then top with the berries. The peanut butter should create a gooey centre to the cake.

1 tbsp. Cocoa Powder ¼ tsp. Baking Powder 1 tbsp. Butter, softened 1 tbsp. Peanut Butter For the toppings: 25g Raspberries


Carbs: 7g

448kcal



22

LOW CARB BOUNTY BARS (V) Makes 12

15-20 minutes

5 minutes

2 hours

Ingredients

Method:

For the coconut filling: 225g Desiccated Coconut

1. In a bowl mix together the desiccated coconut, stevia, coconut cream and coconut oil.


2. Leave to set in the fridge for 10-15 minutes.

2 tsp. Vanilla Extract 240ml Coconut Cream

3. Once set, use your hands to mould 12 bars from the mixture and place on a baking tray lined with greaseproof paper.

55g Coconut Oil, melted

4. Place in the fridge for 1 hour until set.

For the chocolate coating:

5. Meanwhile, make the chocolate coating by putting the chocolate and coconut oil in a microwavable bowl and melting in the microwave in 30 second intervals.

140g 90% Dark Chocolate 40g Coconut Oil

6. Once melted, mix well then set aside and leave to cool. 7. Remove the coconut bars from the fridge and carefully dip each one in the chocolate mixture. 8. Once coated, place back on the baking tray and drizzle with any remaining chocolate. 9. Set in the fridge for another 45 minutes – 1 hour before serving.


Carbs: 8g

318kcal



23

LOW CARB TWIX BARS (V) Makes 36 bars (18 servings)

10 minutes

40 minutes

30 minutes

Ingredients

Method:

For the base:

1. Preheat the oven to 160°C/140°C (320°F/280°F) and line a baking tray with greaseproof paper.

150g Ground Almonds

2. For the base, cream together the butter and stevia in a bowl. Then add the ground almonds.

60g Butter 50g Granulated Stevia

3. Press the dough firmly into the bottom of the baking tray ensuring the dough is spread evenly.

For the caramel: 75g Butter

4. Bake for 10-15 minutes until golden brown then remove from the oven and leave to set. The base will harden as it cools.

50g Granulated Stevia 150ml Extra Thick Double Cream 1 tsp. Vanilla Extract For the topping:

5. For the caramel, melt the butter and stevia in a saucepan over a low heat. Once melted, cook for a further 3-4 minutes, stirring occasionally until the mixture turns a golden brown, watch carefully to avoid burning. 6. Next, add the cream and raise the temperature slightly to bring to a gentle boil. Then reduce the temperature to a simmer.

110g 90% Dark Chocolate

7. Simmer the caramel for 7-10 minutes until the mixture is a goldenbrown colour and is thick enough to coat the back of a spoon. 8. Remove from the heat and mix in the vanilla extract. Then leave to cool for 15-20 minutes. 9. Pour the caramel over the almond base and chill in the fridge for 10-15 minutes. 10. For the chocolate topping, melt the chocolate in a microwavable bowl in the microwave for 30 second intervals until completely melted. 11. Pour the melted chocolate over the caramel and spread with a knife to ensure an even layer. 12. Let the chocolate set in the fridge 5-10 minutes before cutting into bars.


Carbs: 7g

206kcal



24

DISCLAIMER

NUTRITIONAL DISCLAIMER

The information provided in this recipe book should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual, nor is it intended to refer you to a particular medical professional or health care provider.

All nutritional values are based on UK dietary reference values (DRVs) and food databases.

It should not be used in place of a visit to, consultation with or the advice of a doctor, DSN or other qualified health care provider. The material in the recipe book is made available with the understanding that we are not engaged in providing professional advice. Information in the recipe book is not exhaustive and does not cover all/any aspects of diabetes, ailments or physical conditions or their treatment. Should you have any health care related questions, call or see your doctor or other qualified health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read in the recipe book. No promises are being made that the information in this recipe book will be error free, or that it will provide specific results.

They are calculated per serving and are subject to variation dependent on brand, use of organic produce and seasonal variation. They should therefore should be used as an estimate only. UK Dietary Reference Values (DRVs) for total carbohydrate does not include fibre. All dairy products are based on full fat varieties. An egg is based on a typical medium sized egg (58g). Some varieties of parmesan cheese include rennet which is not suitable for vegetarians. All vegetarians should ensure they opt for vegetarian parmesan cheese. When selecting ingredients, whole foods are chosen by default. Certain fruits and vegetables, that might be higher in carbohydrates, are used in small amounts in some recipes e.g. root vegetables, bananas or cashews. They should only be used in the amounts specified, to avoid the over consumption of carbohydrates.

The recipe book is provided “AS-IS” without any warranty, and the use of the recipe book is solely at your own risk. Before relying on the material in the recipe book, users should independently verify the accuracy, the completeness, and the relevance for their purposes, obtaining professional advice when appropriate or applicable as the material in the recipe book may include opinions, recommendations, or content from third parties, which may not reflect your views. By accepting and using the recipe book and any information contained in the recipe book or related to the recipe book, you understand and acknowledge that your sole and exclusive remedy with respect to any defect in or dissatisfaction with the recipe book or the information contained in the recipe book is to cease using the recipe book. You further understand and acknowledge that everyone that has contributed or prepared this recipe book or that has distributed or otherwise shared this recipe book disclaims any liability to you, and all such persons are not liable for losses or damages which may result through the use of the information, products, and service presented in this recipe book or any other materials or information relating to the Recipe Book. The statements in this recipe book have not been evaluated by any authority. These recipes are not intended to treat or cure any disease or condition. © LowCarbProgram.com, Diabetes Digital Media. All Rights Reserved.

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