No matter what holidays you celebrate, sweet treats are often part of the equation, which can be a challenge if you have type 2 diabetes. Don’t worry — you don’t have to give up all of your sweets. The Registered Dietitians at Level2 have created a few low-carb alternatives that will help you keep your glucose in check at special occasions.
Peanut Butter Cookies
- 1 cup of peanut butter
- ½ cup low calorie natural sweetener like Truvia, Stevia or Splenda
- 1 egg
- 1 tsp vanilla extract
- Preheat oven to 350 degrees. In a large bowl, mix together peanut butter, natural sweetener, egg, and vanilla extract. Chill mixture in the fridge for at least 10 minutes.
- Portion mixture into 1 tbsp balls and place on an ungreased sheet pan. Press lightly with the lines of a fork to create a crosshatch pattern and flatten each cookie slightly.
- Bake for 8 minutes. Let cool on sheet pan at least 5-minutes before transferring to a wire rack to finish cooling.
Yields 20 cookies.
Nutrition per 1-cookie: Calories 80/ Total Fat 7 grams/ Total Carbs 3 grams/ Protein 4 Grams
- 4 tbsp of unsalted butter, softened
- ¾ cup low calorie natural sweetener like Truvia, Stevia or Splenda
- 3 oz cream cheese, softened
- 1 tsp vanilla extract
- 1 egg
- 3 cups of almond flour
- Preheat oven to 350 degrees. Add sweetener and butter to a mixing bowl and mix together. Add in the cream cheese and mix together.
- Add in egg and vanilla extract and mix together. Add almond flour and mix until the cookie dough forms.
- With wet hands, use a cookie scoop or spoon (1-2 tablespoons) to shape the cookies, this should make between 10-12 cookies.
- Place cookies on a greased baking sheet, flatten each using the palm of your head.
- Bake for 10-14 minutes until the cookies begin to brown. Allow cookies to cool for about 10 minutes before removing from cookie sheet.
Yields 12 cookies.
Nutrition per 1 cookie: Calories 244/Total Fat 20 grams/ Total Carbs 15 grams/ Protein 7 grams
Gingerbread Protein Chia Pudding
Prep Time: 5 minutes
- 1.75 cups full-fat coconut milk (one 15 ounce can) or unsweetened almond milk
- 2 tablespoons of molasses (dark or light)
- 2 tablespoons pure maple syrup or honey
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cloves
- Pinch of salt
- ⅓ cup chia seeds
- 2 scoops protein powder: unflavored or vanilla protein powder of choice – collagen, whey, vegan- low carb protein powder
- Chopped pecans or any type of nut (optional garnish)
- In a medium bowl, whisk together coconut milk, molasses, maple syrup and spices (cinnamon and salt). Add in the chia seeds and whisk again. Pour into individual cups or leave in bowl.
- Cover and refrigerate overnight. Serve in the morning with pecans, banana slices and additional molasses if you wish.
Nutrition: Calories 294kcal/ Carbohydrates 23.4g/ Protein 15.3g/ Fat 19.5g
- Nonstick cooking spray
- 1 packet of low-calorie natural sweetener like Truvia, Stevia or Splenda
- 1/4 cup almond or coconut flour
- 1/4 cup pecans
- 1.75 tbsp olive oil
- 2 tbsp of ground cinnamon
- 1 tsp ground nutmeg
- 1/2 tsp vanilla extract
- 5 Red apples (peeled and sliced)
- Preheat oven to 375° F. Coat a 13 x 9-inch pan with cooking spray.
- In a small bowl, combine sweetener, almond/coconut flour, oats, olive oil, cinnamon, nutmeg, and vanilla. Blend with a fork until moistened (mixture should be crumbly).
- Cut up apples and layer apples in a pan.
- Sprinkle topping mixture evenly over top. Bake 30 minutes or till apples are soft.
Nutrition (7 servings, 1/2 cup per serving): Calories 150/ Total fat 9g/ Total Carbohydrate 18g/ Protein 2.5g
Low Carb Spiced Nuts
A few possibilities of nuts to use in this recipe (try any combination):
- 2 egg whites
- 4 cups of nuts (preferably raw and unsalted) using any combination of nuts above to total 4 cups, for example; 1 cup almonds, 2 cup peanuts, 1 cup cashews or 1 cup almonds, 1 cup walnuts, 1 cup cashews, 1 cup peanuts.
- 2 cups low-calorie natural sweetener like Truvia, Stevia or Splenda
- 2 tsp nutmeg
- 2 tsp cloves
- 2 tsp cinnamon
- 1 tsp cayenne pepper (optional: for added spice)
- Preheat your oven to 200 degrees. In a large mixing bowl, combine the sweetener and spices of choice. Stir to combine them evenly with a spoon, set aside.
- In a medium mixing bowl, whisk the two egg whites rapidly with a fork until frothy (you could also use a hand mixer if you have that available).
- Toss the nuts in the egg whites to cover completely. Place the coated nuts into the large mixing bowl and cover with the sweetener and spice mixture.
- Spread the nuts onto a large baking sheet. Bake for approximately 3 hours, or until slightly roasted, stirring after each hour of cooking.
Nutrition per ¼ cup serving, serves about 30: Calories 105/ Total Fat 9.5g/ Total Carbohydrate 3.8g
Dec. 14 2021