Peanut Butter & Tahini Protein Bites

Ingredients:

• 1 cup unsalted natural peanut butter
• 1/4 cup tahini
• 1 tbsp. MCT oil
• 1/4 cup coconut flour (plus 1-2 tablespoons, if needed)
• 2 tbsp. ground flaxseeds
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• 4 tbsp. keto-friendly vanilla protein powder
• 4 tbsp. collagen peptides
• 2 tbsp. powdered erythritol sweetener (confectioners' sugar)
• 1/4 tsp. Himalayan pink salt

Makes 24 balls (1 ball per serving)

1. Line a flat serving platter or a baking sheet with parchment paper and set it aside. 
2. Mix together the peanut butter, tahini, and MCT oil in a large bowl until smooth. 
3. Add the coconut flour, flaxseeds, cinnamon, nutmeg, protein powder, collagen peptides, erythritol, and salt; stir it thoroughly. 
4. Scoop outa rounded tablespoon of the mixture and form it into a ball; roll it onto the desired garnish, and place it on the prepared baking sheet. Repeat until all the mixture has been used (approximately 24 balls). 
5. Place the balls in the freezer and let them chill for about 10 minutes, or until firm. The balls are best stored in an airtight container in the freezer and can be kept for up to 2 months. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These delectable bites are delicious as a snack during the day or after dinner. You can choose from among the following flavors for an optional garnish: sesame seeds, cacao nibs, carob powder, hemp seeds, and/or toasted shredded unsweetened coconut. The combination of peanut butter and chocolate makes a decadent flare. You can use any kind of nut butter in this recipe and the protein bites will still be delicious. 

Chocolate Chip Cookie Dough Bites

Ingredients:

• 1/2 cup cashew butter 
• 2 tbsp. coconut oil, melted
• 2 tbsp. granular sugar substitute
• 1/2 tsp. vanilla extract
• 1/4 cup coconut flour
• 1/4 tsp. salt
• 2 tbsp. sugar-free chocolate chips

Makes 12 Balls (1 ball bite per serving)

1.  Stir together the cashew butter, coconut oil, granular sugar, and vanilla extract in a small bowl. Add all the remaining ingredients and stir well to combine. 
2. Transfer the bowl to the refrigerator to chill for 15-20 minutes, or until firm. 
3. Using a heaping tablespoon, portion the cookie dough into 12 balls.
4. Place the balls in a container with a lid and store them in the refrigerator for up to a week. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Chocolate chip cookie dough is a guilty pleasure for a lot of people but this keto-friendly version is good for you and it tastes just as delicious as regular cookie dough. These cookie dough bites are packed with flavor and they are delicious when they are eaten cold. This recipe calls for cashew butter but you can use almond or peanut butter and the cookie dough bites will be just as delectable. You can also use almond extract in this recipe in place of the vanilla extract. 

Gingerbread Muffins

Ingredients:

• 3/4 cup buckwheat flour
• 1/4 cup coconut flour
• 1/4 cup sorghum flour
• 1/4 cup flaxseed meal
• 2 tsp. gluten-free baking powder
• 2 tsp. ground cinnamon
• 2 tsp. ground ginger
• 1/4 tsp. ground allspice
• 1/2 tsp. salt
• 1/3 cup 1 % milk
• 1/4 cup unsweetened applesauce
• 3 tbsp. extra-virgin olive oil
• 1 large egg
• 1/4 cup monk fruit no-calorie sweetener (baking formula)
• 2 tbsp. agave nectar
• 1/2 tsp. vanilla extract

Makes 12 Servings (1 muffin per serving)

1. Preheat the oven to 400 F. Lightly spray a standard 12-cup muffin tin with olive oil.
2. In a medium bowl, whisk together buckwheat flour, coconut flour, sorghum flour, flaxseed meal, baking powder, cinnamon, ginger, allspice, and salt.
3. In a large bowl, with an electric mixer at low speed, beat together the milk, applesauce, oil, egg, monk fruit sweetener, agave nectar, and vanilla. With the mixer running, gradually add the dry ingredients to the wet ingredients and beat until well combined.
4. Divide the batter evenly among the muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, 19-22 minutes. Serve warm or at room  temperature.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. These treats make a nice holiday treat for breakfast, brunch or even on the go. They do taste like gingerbread and they aren't your typical muffins. The applesauce adds a nice sweetness to it and you won't miss the sugar. Leave these for Rudolph and the reindeer this Christmas. They'll need them for all the energy.



Cinnamon Cherry Scones

Ingredients:

• olive oil cooking spray
• 1 cup gluten-free oat flour
• 1/2 cup almond flour
• 1/2 cup coconut flour
• 2 tbsp. monk fruit natural no-calorie sweetener
• 1 tbsp. gluten-free baking powder
• 1 tsp. ground cinnamon
• 1/2 tsp. salt
• 1/2 cup fat-free milk
• 1 large egg
• 1 tsp. vanilla extract
• 1 tsp. fresh lemon juice
• 1/2 cup chopped gluten-free all-natural, no-sugar-added dried cherries

Makes 8 Scones (1 scone per serving)

1. Preheat the oven to 400 F. Line a baking sheet with foil (for easier cleanup) and lightly spray with olive oil.
2. In a large bowl, whisk together the oat flour, almond flour, coconut flour, monk fruit sweetener, baking powder, cinnamon, and salt.
3. In a separate bowl, whisk together the milk, egg, vanilla, and lemon juice. Stir in the wet ingredients into the dry ingredients and mix until well combined. Fold in the dried cherries.
4. Divide the dough into 8 balls and place on the baking sheet. With moistened hands, flatten and shape the dough into 8 triangles, 1 1/2 -2 inches thick. Make sure the triangles are at least 2 inches apart.
5. Bake until lightly golden and a toothpick inserted in the center of the scone comes out clean, 15-20 minutes. Let cool on pan.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. Who doesn't love a scone once in a while? Cherries and cinnamon make a heavenly combination any time of day. If you don't want to go completely gluten free, I highly recommend using fresh Bing cherries for a juicier bite and more zing to your scones. These scones can be made ahead and be stored in the freezer for up to 3 months.

Coconut-Apple Muffins

Ingredients:

• olive oil cooking spray
• 1 cup sorghum flour
• 1/4 cup coconut flour
• 1/4 cup flaxseed meal
• 1/4 cup monk fruit  natural no-calorie sweetener
• 2 tsp. gluten-free baking powder
• 1 1 /2 tsp. ground cinnamon
• 1/4 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• 3/4 cup 1 % milk
• 2 tsp. extra-virgin olive oil
• 2 tsp. pure vanilla extract
• 1 1/2 cup grated carrots
• 1/2 cup grated Granny Smith apple
• 1/2 cup grated red apple
• 1/2 cup unsweetened shredded coconut
• 3 large egg whites

Makes 12 muffins (1 muffin per serving)

1. Preheat the oven to 350 F. Line a standard 12-cup muffin tin with paper liners and lightly spray with olive oil.
2. In a medium bowl, whisk together the sorghum flour, coconut flour, flaxseed meal, monk fruit sweetener, baking powder, cinnamon, ginger, and nutmeg.
3. In a bowl, with an electric mixer on low speed, beat together milk, oil, and vanilla. With the mixer running, add the flour mixture in 3 additions, mixing well after each addition. By hand, gently mix in the carrots, apples, and coconut.
4. In a separate bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.
5. Spoon the batter evenly into the muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, 24-28 minutes.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. The people at South Beach have done it again with muffins. Who knew that coconut and apples tasted so good together? These muffins to take time but they are worth the effort. Make these on Sunday and you can enjoy them throughout the week. These muffins are fluffy and moist not to mention delicious. If you're trying to incorporate more fruits and vegetables in your diet, these treats are for you. Enjoy these with a glass of tomato juice, water, milk or juice and you won't be going to the drive through again.

Peanut Butter-Banana Pancakes

Ingredients:

• 1 3/4 cup 100% buckwheat flour
• 1/4 cup coconut flour
• 2 tsp. monk fruit natural no-calorie sweetener (baking formula)
• 1 tsp. baking soda
• 1/2 tsp. ground cinnamon
• 1/4 tsp. salt
• 2 cups + 2 tbsp. fat-free milk
• 1 large egg
• 1 tbsp. all-natural peanut butter
• 1 tbsp. extra-virgin olive oil
• 1 tsp. pure vanilla extract
• olive oil cooking spray
• 2 medium bananas, thinly sliced

Makes 12 Pancakes (2 pancakes per serving)

1. In a large bowl, combine the buckwheat flour, coconut flour, monk fruit sweetener, baking soda, cinnamon, and salt. Mix thoroughly.
2. In a separate bowl, whisk together milk, egg, peanut butter, oil, and vanilla. Add the wet ingredients to the dry and mix well with olive oil and heat over medium heat.
3. Lightly spray a large skillet with olive oil and heat over medium heat.
4. For each pancake, pour 1/4 cup batter into the skillet. Place 3 slices of banana on each pancake. Cook until small bubbles form near the middle of the pancake and it is golden brown on the underside (take a peek), 1-2 minutes. Flip and cook until golden brown on he other side, another 1-2 minutes. Repeat until no batter remains (it should yield 12 pancakes).

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. These waffles can be made in 30 minutes or less and will be enjoyed by family and friends every day of the week. The combination of peanut butter and bananas is not only heavenly delicious but all packed with fiber and protein. You can use almond butter, crunchy or smooth peanut putter and even cashew butter in this recipe and your pancakes will still be good. You can even make these as waffles and they'll taste just as good and will be easier to put away in the freezer. Plus, the waffles will come out beautiful in the waffle iron and the texture will be just as fluffy. The great thing about these waffles us that there is no granular sugar in these treats. If you don't want to go completely gluten-free, use whole wheat or all-purpose flour in place of the buckwheat flour and use baking powder in place of the monk-fruit sweetener. You won't need to add sugar-free syrup or other toppings because the bananas are moist and naturally sweet.