Did you say CHOCOLATE?

Dessert is divine!  I love me some chocolate!  But I also don’t want to increase the size of my waist….SO I find alternatives.

Recently, I have been researching a nutritional ketogenic diet.  I have been following low carb for about six months now (except for my major holiday screw up!).  I don’t believe there is necessarily a perfect way to eat for every body; I do feel everybody is different and different things will help some people while other things, other people.  I do, however, believe corn, wheat and soy, as well as sugar and processed foods, are bad for everyone. Dairy is not the best for us either, but cheese is HARD to give up when you have eliminated so many other foods, so I work to keep it to a minimum.

With all that in mind, I still want me some weekend dessert!  Keep in mind, I am not creative and I do not enjoy cooking!  I scoured the internet and found a few dessert recipes. Some were disgusting, some okay, but the following is tried and true delicious with myself, my husband and my teenaged son.

Chocolate mini cakes to the weekend dessert rescue!  ENJOY!

Chocolate mini cakes with chocolate buttercream frosting

mini cakes-

8 eggs

1 cup erythritol, swerve or sukrin

1 cup unsweetened coconut or almond milk

3 cups almond flour

4 tsps baking powder

1 tsp baking soda

7 tbsp unsweetened cocoa powder

8 tbsp butter, ghee or coconut oil

2 tsp vanilla

For the cake-

Preheat oven to 350F.

Grease individual muffin or brownie pan.

In a large bowl, beat eggs.  Add erythritol and milk, combine.  Add all additional ingredients and combine well.

Divide evenly into muffin tins.

Bake about 10-12 minutes, do not overcook. (oven temps and times may vary)

Remove and let cool before frosting.


1 cup softened butter

1 cup erythritol, swerve or sukrin (powdered)

2/3 cup unsweetened cocoa powder

1/4 cup unsweetened coconut or almond milk (may need to adjust a little)

2 tsp vanilla

1 tsp stevia *if desired

For the frosting-

Cream butter.

Add powdered sweetener and cocoa powder, combine well.

Slowly add unsweetened milk until mixed.

Blend in vanilla and stevia (and additional milk if desired) until desired consistency reached.

Frost cooled mini cakes.

Servings 30.

Per serving- calories 171, fat 19.4, carbs 10.3, fiber 1.9, sugar 0.6, protein 4.7

*frosting recipe adapted from lowcarbyum

*minicake recipe adapted from preheatto350

#lowcarb #glutenfree #dairyfree #soyfree #chocolate #dessert

Good Health

Health is all encompassing. It is not what size jeans you wear, how much you can squat or how fast your mile time is…..  It is so much more!

Good health is how well your cardiovascular system works. Your heart is a muscle and needs to be in optimal shape. Good health is how many nutrients you put into your body to keep it running smoothly. You organs do a lot of work.  Good health is decreasing your stress levels. Good health is consuming at least half your body weight in ounces of water each day. Good health is performing weight-bearing exercises to keep yor bones strong. Good health is getting 7-8 hours of sleep each night. Good health is many things combined.

Do you value your health?

If you look in the mirror and like what you see, you may not. You may think all is well. However just because all may look well on the outside, doesn’t mean it is on the inside.

If you look in the mirror and dislike what you see, you may or may not value your health. Many patients I see daily weigh hundreds of pounds and are on multiple medications for their diseases and still continue to feed their bodies with fast food crap and soda and junk!  However, sometimes the pain from the extra weight or poking your finger with a needle multiple times a day or not being able to enjoy life with your children because you are out of breath or you had a cancer scare but got lucky-sometimes those things happening to yourself or a loved one are enough for your to value your health!

If you value your health and are ready to work on improving it, please contact me today at WellnessRNinCA@gmail.com. I value your health but can’t help you if you don’t want to make a change. You have to be ready.