Archive for Author thesweetlifesugarfree

Resolutions: Your’s, Mine, and Ours

This is my first post of 2016 and I’m a little nervous. I have been thinking about what to write all day. The start of a new year means the start of a new you. Right?

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The reality is I doubt any single one of us will 100% succeed on all of the things we vow to do better this year. But I still think we should try.

 

That is why we make these New Year’s Resolutions: To do better, to see part of ourselves that have room for improvement, and set a goal to do something about it.  I read today that people who write down their goals are 60% more likely to achieve them and those that tell the people around them their goals are also very successful in their achievements. I think this was an article in “Real Simple.”

 

So here goes, here is what I am planning on improving this year:

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  1. Put the phone down. I want the people around me especially my family to know that they are more important than what is going on on social media, email, Pintrest, You Tube, all of it.
  2. Work out again-I ran yesterday Go ME! I know this is one of the MOST common resolutions but… Hey- what if it sticks?
  3. Be a better friend. I am TERRIBLE at calling and texting back. I love my friends dearly, and have every intention of keeping in better touch, then I realize a week (or three) has passed and I forgot to reply to a message or return a call. Friends/Family I’m sorry-this year, I’ll work on it.

 

I think many people are starting to give up on even making “New Years Resolutions” especially ones in the eat better and work out more (see #2 above) category. I totally get why. Resolutions require commitment, change, and a commitment to change. If it was easy we would all be able to slip on our skinny jeans, complete the 5k, call our girlfriend back within the month, and maybe walk through our living room in the dark without stepping on a My Little Pony or Frozen accessory.

 

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These cute ponies are taking over my living room.

 

But I noticed something today that sort of irritated me a bit. In the office I work there are a number of super duper fit people, fit people, truly lazy folks, and everyone in between- the spectrum is wide. But those super dupers and the standard fit people were talking loudly about how crowded the gym (yes, there is a gym in my office) was going to be, how annoying it was, how these new gym go-ers weren’t going to last a month, and various other not nice things. While I understand their annoyance-we all have our routines and preferences in how we like our day to go, the conversation came off callous.

 

We all have the odds stacked against us when it comes to making changes in our lives and lifestyles.  But the last thing any of us wants to hear is that we can’t do it or that our effort in making a change is “annoying” to people- even those that don’t know us. I realize to some, this will spur a “I’ll show you” attitude but for others it won’t, and it may even prevent them from trying because we don’t want to look like a failure.

 

So here is my thought, if someone has a Resolution and especially if they share it with you; be supportive.

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We all have things we want to improve and with the help and encouragement of those around you, that bread basket or Diet Coke could be easier to decline.

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Christmas Morning Traditions

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It is hard to believe that Christmas is only a week away.  We are all busy preparing for the day, and I have had questions about what to serve for Christmas morning breakfast.  Growing up, we always had the same thing.  We started with grapefruit that my grandfather bought at the produce market.  Then, we moved on to breakfast casserole and either coffee cake or cinnamon roles.  I carried on this tradition with my own family, but need to revamp the pastry portion.

You can always make the breakfast casserole which is a favorite around here!  Check out that recipe here.  You can use any meat…bacon, chorizo, crumbled browned breakfast sausage or grilled links.  They are all delicious.  You can use many breakfast casserole recipes.  Just swap out the milk for cream and do not add any bread.  I promise it will cook just as well.

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Now for the pastry!  I have dabbled around with a few recipes, and we have found a winner for a special occasion.  It takes a little time, and is a little different, but it turned out “amazing”, and that quote is coming from the kiddos!  I hope you enjoy it!

Cream Cheese Coffee Cake

Crust:

2 cups almond flour

2 T coconut flour

3 T Swerve granular

6 T butter softened

6 egg white whipped very stiff (you want those mountain tops)

1/4 tsp salt

1 tsp baking powder

1 tsp xanthan gum

 

Filling:

12 oz cream cheese

3/4 cup Swerve confectioners

1 egg

2 tsp vanilla extract

 

Topping:

1 1/2 tsp ground cinnamon

1/4 cup Swerve granular

2-3 T melted butter

 

Instructions:

Preheat oven to 350 degrees.

Combine all your dry crust ingredients:

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Cut in your butter:

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Meanwhile, beat your egg whites:

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They should be very stiff!

Once beaten, fold in your eggs whites.  Losing the volume is normal as you fold, but be gentle.  You want it even and fluffy.

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Place half of your “dough” in a parchment lined 8×8 pyrex or other baking dish.

Bake for 10 minutes, just until it is slightly firm.

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To prepare your filling:

Combine your softened cream cheese, vanilla and Swerve. Beat until it is smooth and creamy.

After your crust has baked 10 minutes, remove and let cool for 5 minutes.

Spread your cream cheese filling on top of your crust.

Then add the rest of your “dough” and smooth over the top.

Finally, sprinkle the cinnamon sugar topping over the dough, and drizzle the butter over the top.

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Bake at 350 for 30 to 40 minutes until you have a deep golden brown crust.  It should get dark and crispy.  The “sugar” will caramelize!  YUM!!!!

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Let cool for 30 minutes before serving or it can sit overnight at room temperature.

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Slice and serve!

 

Just as a note, we will be taking the next two weeks off to spend time with our families.  We wish you each a safe, joyous, and blessed Christmas filled with lasting memories, new family traditions, and most of all, love!  God bless, and Merry Christmas!

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What’s in a Mason? Christmas Giving Continued…

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We are still going along with the theme of Christmas gifting!

My mother always told me, “It is better to give than to receive,” and I truly believe that giving someone a gift from the heart is a tremendous blessing!  It really is better to give!

My problem…What to give when you don’t give sugar or bake?

Since I was a small child, I baked with my mother, and then more recently on my own and with my own children.  It is a Christmas tradition.  I have given homemade cookies as gifts for as long as I can remember.   This will be the first year that I do not hand out over 35 dozen iced sugar cookies for Christmas, and I am already hearing about it!  I am known as the “Cookie Lady”, “the friend that gives us the green trees” and am often told, “My (fill in the blank) looks forward to your cookies all year long.”  So, for those of you expecting cookies from me, I apologize in advance.  I just felt it was hypocritical to deliver something that I know is harmful to your body.  I am on track for a healthier gift this year.

Erin talked about things to give that are not necessarily edible.  I want to talk about things that can be delivered in a mason jar.  Why mason jars?  First, they are practical, stay fresh, and reusable. Second, they can be dressed up with cute ribbons, bows, stickers, you name it – go for it on the creativity!  That is, at least, half the fun.  Lastly, the options are endless!  We have posted many recipes that you can use in a mason jar that I will link you to below. Have fun trying out some new fun recipes that you can give to others to enjoy.

So go get your mason jars, and get ready to get creative!

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I have loaded up on tomatoes, Serrano peppers, cilantro, garlic and onion for some red hot Texas salsa.  This will be my main gift for teachers, helpers and neighborhood friends this year.  You can find the salsa recipe here.

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Another great one is the Refreshing Cukes!

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They look gorgeous in a mason jar!

 

Another favorite is some Sugar Free Bar-B-Que Sauce!  Yum!!!

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Or how about a homemade salad dressing or Ranch Dip?

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One of Erin’s family favorites is the Marinated Black Olives.  They were amazing and gorgeous in a mason jar!

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Of course you always have mixed nuts or some kind of nut medley.  You can always season a roast your nuts as well.  There are some fabulous recipes out there for roasted nuts.

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You can also season up some cream cheese or pimento cheese and place it in the mason jar.

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Last, but not least, is a touch of sweet!  We can’t leave out the fat bombs!

These are so delicious, it is hard to just eat one.  Best of all, you can tailor these to your needs based on what you or your friends like.

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There really is no going wrong.  Who ever receives your gift will certainly love it, and you will know it is healthy as well.  Enjoy the holiday season filled with miracles, joy, love, and best of all, giving from the heart.  Rejoice in this season of wonderment!

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What to Gift When Bread Pudding ISN’T an Option

What to give? What to give?

 

We all have those friends, family, and acquaintances that we would like to share some seasonal cheer with this time of year. The ideal gift is personal, thoughtful, and doesn’t cost an arm and a leg. (Bonus points for items purchased or produced in bulk!)

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That’s why homemade treats are the best! But, once you know how bad sugar and most store bought “goodies” are, it’s hard to give them to people you care about.

 

There are plenty of great recipes out there where you can swap out sugar for a natural sweetener. But, mass producing can be tricky and can also get pricey, especially if you are still experimenting with almond flour, coconut flour, and various sweeteners.

 

So what are other options besides gift cards?

 

Coffee or tea-Have a variety that you love? Share it! People don’t often branch out once they find their morning companion.

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Lotion or other self care item-Some people spend money on these items, other’s really don’t see the need, or don’t know which to try. There is something to be said about a nice shave butter/creme.

 

Candle or candles- I recently received a small soy candle as part of a hostess gift, it was purchased off Etsy and it was AMAZING. I know the moment I have people coming over I run around the house lighting candles.  They just make a home more homey, and with 2 dogs and a cat, one can never be too careful.

 

Marie-Antoinette Candle Bust

 

Stationary, thank you cards, or desk note pad-it doesn’t have to be personalized and I can almost guarantee it will get used.

 

Small succulent or super easy house plant-think aloe vera or “mother-in-law’s tongue”

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If you do want to try your hand at food items, think about pickles, cheeses, olives, nuts, cured meats, salsa, or the like.

 

Remember wine and various alcoholic beverages can be keto-friendly too!

 

This year we are getting together with extended family on my fathers side. It’s been a few years since we have all seen each other; new cities, new babies, new jobs, chemo, life… Years ago we stopped doing traditional gifts and now just do a “White Elephant” it’s a good time! I’m sure our version is likely different than other’s-only 3 “hand changes” then the gift is essentially frozen and the person that drew #1 gets to pick at the end.  Every year couples end up plotting their moves, the occasional bribe gets tossed out, and it gets oddly competitive. This year will be no different I am sure. However this year, the $25.00 gift must be at least partially consumable. I have gone around and around in my head about what to bring. Of course I have to purchase two gifts one for me and one for the hubs- he tends to let me do most of the leg work in these situations. But I would love some suggestions! Please, if you have any ideas for a group ranging in ages from 25 to late 60’s, I would love to hear them. We are an eclectic (but fun) group, and of course, I want to win the best gift (or 2) in the pile both given and received.

Why was this not our Christmas card?

 

Baby, It’s Cold Out There!

It’s starting to FEEL (and look) a lot like Christmas!  My favorite season of the year!

We had such a hot fall in San Antonio, I was beginning to think it would never get cooler around here, but ‘lo and behold, we finally had a great cold front!  Finally!

The first cold morning around here, the kids were begging for HOT CHOCOLATE!!!

Can hot chocolate be Keto?

Absolutely!

Look at these smiling faces!

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There is nothing better on a cold morning than curling up in your cozy chair with a steaming hot cup of cocoa!  The kids were cozy, happy, and warm!

So how to?

Keto Hot Chocolate

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Do you see that half-gallon of cream????  Oh, yes it is!  Sam’s Club!

You can use more cream and less milk for more keto cocoa and thin with some more water, however, for the kiddos, I don’t mind them having whole milk.

Ingredients:

1 cup water

1/2 cup 100% cocoa

1/4 tsp himalayan salt

3/4 cup Swerve granular

2 cups milk

2 cups heavy whipping cream

peppermint flavored Stevia to taste – I used 2 droppers full

The kids especially liked the peppermint flavor added, but you could use any flavor Stevia drops.

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In a heavy large saucepan, combine all your ingredients and whisk well.  Keep watch as you heat over medium heat.  At the end, when everything is combined, it can boil up quickly and make a huge mess, so keep and eye on your sweet treat.  When everything is combined and comes to a light boil, pour in mugs and top with sugar-free whipping cream!  Yum yum delicious!

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T is for Turmeric

Have you heard of turmeric?

 

Turmeric is what gives curry is robust yellow color and it is one of the most incredible antioxidants known.

This orange packs a punch and can be a little messy if you spill it on your desk at work..

While going through what I wanted to say about this wonder food I located this article and its just has all the information on Turmeric and Curcumin that I would be doing you a disservice by not simply linking to this top 10 list.

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

Here’s is a rundown of what the article is all about. If you want to read further into ANY of the following I highly suggest you click on the link above. This article is a bit sciency but I think it’s easy to understand and straightforward.

 

1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties

2. Curcumin is a Natural Anti-Inflammatory Compound

3. Turmeric Dramatically Increases The Antioxidant Capacity of The Body

4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

5. Curcumin Leads to Various Improvements That Should Lower Your Risk of Heart Disease

6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer

7. Curcumin May be Useful in Preventing and Treating Alzheimer’s Disease

8. Arthritis Patients Respond Very Well to Curcumin Supplementation

9. Studies Show That Curcumin Has Incredible Benefits Against Depression

10. Curcumin May Help Delay Ageing and Fight Age-Related Chronic Diseases

 

I started taking a daily supplement of Turmeric once I was diagnosed with cancer. Cancer thrives on inflammation. Turmeric (the Ketogenic Diet) and Curcumin are inflammation crushers. A great supplement can be found at Costco or through Amazon. But you can also find Turmeric in the spice and seasoning isle at most grocery stores as well.

That being said, I try to consume turmeric fairly regularly in my diet. I actually really like Indian Food and curry dishes. On occasion I will sprinkle either curry powder or straight turmeric on eggs (not too much, I don’t want my 4 year old to notice ;)) as well as add curry seasoning or turmeric to my salad along with black pepper and olive oil. A girlfriend of mine made lunch not too long ago out of chicken, avocado, and a heavy hand of curry powder. It was fantastic. Now I almost to add curry seasoning to my avocados. I have in the past added it to coffee making my BPC super BPC. I have a friend who grew up in a traditional Indian home and she gives her sons warm milk with a dash of turmeric before bed when she is worried about the sickies. She always prefers the natural route, just as many of us do, especially when it comes to people in footed pajamas.

 

We could all benefit from less inflammation in our lives; especially those dealing with chronic pain, arthritis, and cancer. Adding this spice into your diet, tea, or vitamin box is one of the easiest and most natural ways to feel better.

 

 

Happy Thanksgiving! Gravy Anyone?

Happy Thanksgiving!  I hope you are with those that you love this year.  It is one of my favorite holidays for so many reasons: family, friends, cooking, eating, games, and time to thank God for all of our precious and often overlooked gifts in life!  We are all so blessed in countless ways!

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How do we do this time of year?  It is a production!  Lots of food, lots of prep, and LOTS of modification on my part.  The menu is planned, I know what I am taking (both by request, and by Keto necessity).  I just panicked though, when I realized I didn’t have a plan for the gravy!  What to do?  I have been researching, and I have two ideas for you folks!

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If you are doing the turkey, this is the preferred method:

Use your pan drippings!  Do NOT use flour.  Instead use Xanthan Gum.  Just add a little at a time until it had reached the thickness of a roux.  Whisk quickly.  This is the one I use:
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This will act as your thickener and then you can add broth, wine, butter, you choose slowly, all while whisking.  Add a few herbs, whisk, and you should have a traditional gravy.

 

I, however, am not doing the turkey and will prepare the gravy at home because we have all heard the saying, “Too many cooks in the kitchen”.  There is so much going on already, and it’s not my kitchen, so I am modifying!  Now, I haven’t tried this, so if you are just looking at this after Turkey Day, this would be a go-to for the leftovers, and I will definitely let you know if it doesn’t work.

  1. Sauté an onion and a few cloves of garlic in LOTS of butter – a whole block of Kerry Gold will do.  Keep sautéing until the onions are very limp.
  2. Next, add your herbs: I like fresh rosemary, thyme, parsley, and a bay leaf.  Salt and pepper to taste.
  3. Now add stock, preferable homemade chicken or bone broth.  You can add a bit of white wine too.  Simmer over medium low heat until mixture is reduced.
  4. Transfer to a food processor, and process until you have a smooth gravy texture.
  5. If it still needs thickening, add a touch of Xanthan Gum and you should have a delicious flavorful gravy!

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I’m  keeping my fingers crossed because I really like gravy on my turkey!

 

So what else am I making?  That has been the question of the week.

Everything I am taking is listed on this blog except for the veggie tray!

I am taking:

Cauliflower Mashed Potatoes with garlic and cream cheese

Bacon Brussel Sprouts

A vegetable tray with cilantro dip, ranch dip and spinach dip

Pumpkin Muffins that I have modified into cupcakes by adding cream cheese frosting to the top.

Pumpkin Pie with Whipping Cream

Kerry Gold and Pink Himalayan salt

 

We will enjoy the turkey, salad, squash and other veggies that other family members are preparing as well.  Needless to say, we will have full bellies, full hearts, and count our many blessings!

God bless each of you, and have a safe, happy and very healthy Thanksgiving!

 

Feeling Good and Grateful

This week is Thanksgiving! Yay! Another year has (almost) flown by and I have to say this is one of my favorite holidays.

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I realize that may come off a little crazy given how strict the Ketogenic Diet can sound especially when you list off the traditional Thanksgiving dishes.  But the Ketogenic way of living has given me so much more than any slice of pie ever has.

 

Really, I try not focus on enjoying what don’t eat and instead really enjoy every bite I put in my mouth. I no longer feel that I have to have a little of every single dish that entered the house. Thanks but no thanks on the Jellomold.

I mean, it’s pretty but…. 🙂

 

This year we are celebrating at my parent’s house. So, what am I going to eat?

 

I will likely bring a few tasty low carb options-artichoke dip, cheese crisps, full fat ranch dip, guacamole, and accompanying veggies for dipping.

 

I know my mom makes the best deviled eggs and marinated olives both of which are 1,000% keto friendly.

Turkey-dark meat please 🙂 I’ll pack some Kerrygold to replace the gravy if its not low carb

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my daughter calls these meat popsicles

 

All the veggies and salads (less anything candied or marshmallow topped.)

 

Maybe I will bring a sugar free cheesecake or whipped cream…

 

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I’m considering using the pizza recipe to make low carb Rosemary bread sticks-Totally fooled my dad with this on my mom’s birthday. He had no idea I was the one who made the “bread.”   I love those “Gotcha! It’s low carb!” moments.

 

I’m actually getting fairly full thinking about all this food.

 

Honesty, the real plan is to enjoy the holiday, spend time with the people I love, eat, give thanks, and appreciate what life has to offer. My family actually does a super cheesy tradition where we go around the table and each person has to say what they are thankful for. It’s always interesting what people say, in the past it’s gotten a little silly,a little rowdy, and of course teary.

 

I can almost guarantee my four year old will be thankful for Elsa, unicorns, her kitties, and her dogs. But I can’t wait to actually hear what she has to say, fingers crossed I make the cut.

The reality is I am actually quite thankful for the Ketogenic Diet, what it has done for me, for my health, and that of my families. I am also supremely thankful for everyone that has supported me through it.

 

Have a wonderful Thanksgiving everyone. We all have a lot to be thankful for.

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Make a Pie and Eat it too!

24304 Betty Crocker's Guide to Your First Thanksgiving

We are on the countdown to Thanksgiving!

Wow!  I don’t know about you, but it really snuck up on me this year.

The Thanksgiving menu is not too tough on Ketoers for the most part.  We can have turkey, brussel sprouts, swap the potatoes for cauliflower mashed potatoes, and the list goes on.  What to do about dessert though?

I have great news!  I have perfected the Keto Pumpkin Pie!  It is as simple as following the Libby’s recipe on the back of the pumpkin can.  My grandmother (who was a wonderful cook) always said to go with the recipe on the back of the can.  Why mess with a good thing that professionals have spent endless hours perfecting?

I stick with my basic almond flour and butter crust, and it is Keto perfection for a Thanksgiving treat!  Make it even better with Keto whipped cream!  Yum!!!!

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Keto Pumpkin Pie

Crust:

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1 1/2 cups almond flour

3 TBSP melted butter

3 TBSP Swerve Granular

1/4 tsp salt

Melt the butter in a glass pie pan in the microwave.

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Combine all your dry ingredients in a bowl and then add to the butter.

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Mix with your hands directly in the pie dish forming a crust up the sides.

 

 

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Place in a preheated 350 degree oven for 8 minutes.  Remove and set aside.

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Now for a Modified Libby’s Pie Filling:

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1 Cup Swerve granular

1/2 tsp salt

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp ground cloves

2 large eggs

1 can (15 oz) Libby’s 100% Pure Pumpkin

1 can (12 fl oz) Carnation Evaporated Milk

Mix your Swerve and spices in a small bowl.

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In a separate bowl, beat your eggs.  Then add your pumpkin and mix well.

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Finally add your dry ingredients while whisking and then add your evaporated milk.

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Once all your ingredients are combined well, add to your pie shell.

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Bake at 425 degrees for 15 minutes.  Reduce temperature to 350 degrees and continue baking for 40 to 50 minutes.

Let cool for a few hours before serving or chilling.

Top with whipped cream, and serve warm or cold.

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She gobbled this huge piece down in no time!  It was delicious!

Enjoy!

Red Cup Season-Pssst*There is Gold behind the Counter

 

I am a serious coffee drinker!

To me it’s a comfort food; the smell alone makes me happy. Growing up, my mother would brew her pot of coffee, and then proceed to fill her old giant Bill Miller mug with the whole pot, and drink it black. I could be exaggerating, but this is honestly how I remember my childhood mornings.

I brew my own a lot of the time, but I do drink my fair share of Starbucks as well. There are two Starbucks stands that are less than a 10 minute walk from my desk at work!

My typical order is a Venti dark (seasonal) roast with heavy cream and three butters.

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That’s right folks, Starbucks has Kerrygold hiding behind their counter.  I know I am not the only one that orders this, but I do get funny looks on occasion. I’m sure if I ordered a pastry or bread I wouldn’t get a second look but… That’s not happening.

Whatever!  Half these people sound like they are speaking a foreign language when they are ordering.  Plus, the amount of sugar in some of these drinks would make even Willy Wonka blush.

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I copied the chart below from the official Starbucks website.

Starbucks Nutrition Link

This is for the 16oz Grande:

Chocolate Beverages

Calories Fat (g) Carb. (g) Fiber (g) Protein Sodium
Hot Chocolate 320 9 47 4 14 160
Peppermint Hot Chocolate 390 9 65 4 13 150
Salted Caramel Hot Chocolate 390 9 66 4 13 300

So go get your Starbucks coffee (not hot chocolate) and your butter too, and DON’T be ashamed or blush:)  Enjoy every ounce!

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