Gingerbread Cookies ~ Holiday Gifts

This holiday season enjoy a nutritional treat! Healthy, soft, chewy, sugar free gingerbread cookies.

Gingerbread Cookies (Sugar-Free Keto) Recipe

  • Servings: 2 dozen
  • Difficulty: easy
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2 cups almond meal*
1/4 cup melted coconut oil (or salt free butter -or- ghee butter)
3 tbsp maple syrup
4 Medjool dates
1 tsp vanilla extract
1 egg
¼ tsp baking powder
1 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
1/4 tsp allspice
A pinch of salt

(1) Combine almond meal, dates and all of the spices in a food processor. Process until combined.
(2) Add coconut oil (or unsalted butter), maple syrup and egg. Process again until a soft dough forms.
(3) Remove the dough and roll flat between 2 pieces of parchment paper (about 1/8 to 1/4 inch). Thicker cookies are chewier
(4) Place in the freezer for about 30 minutes to firm up.
(5) Preheat oven to 300 °F (150 °C)
(6) Cut out into shapes with a gingerbread cutter and place cookies onto a baking tray lined with parchment paper.
(7) Bake at for 20-25 minutes or until golden. Remove from the oven and cool.
Optional step: After cooling, add sugar free cream cheese frosting. ..see link below
CHEWY Cookie: Reduce Cooking time. e.g. instead of 15 minutes, take cookies out at 11 minutes. (suggested by Mrs. Fields). You be the judge.

  • One cookie = 77 Calories

Finished Cookie

The above recipe results in light coloured cookies .. & dark specks from the almond meal. For a darker cookie use almond ‘flour‘ and substitute in coconut sugar or brown Monk’s fruit for the maple syrup. Changes the cookie to a darker colour. Monk Fruit –> LINK —>Monk Fruit . I thought about adding food coloring. I need to research this a bit more. Experiment for yourself to get the results you wish to achieve.

Baking – STEPS

To get the classic brown colored cookie–> Recipe LINK–> Keto Gingerbread Cookies. These photos below are from the ‘darker’ version of the gingerbread cookies. Still keto friendly!

Cream Cheese FROSTING

Decorate these low carb gingerbread cookies with a simple frosting : 1 cup sugar substitute, add low calorie cream cheese until the icing has the right thickness (like toothpaste). Place mixture in a writing tip piping bag or a sandwich bag (finely cut the corner) and decorate your cookies. IMPORTANT: Grind sugar substitute to a fine powder in a magic bullet. Otherwise your frosting will be grainy.

Cookie Tips

This is the most important part. Chilling the dough firms it up so that it’s easier to work with. If it takes you a long time to cut all the shapes, it may soften, so chill again if necessary. Add flour for too soft dough. Add cream/ half and half, if dough is too hard. You may roll the dough right on the parchment covered baking pan. Use your cookie cutter and remove the side bits of dough for more cookies. CARBS ( ‘cane-sugar’ free): 1.4 grams. CARB count with flour & sugar: 21 grams per cookie.

Cooking Hack 👩‍🍳

If you make these thicker, they’re a little chewier, which is nice; if you make them thinner, they’re more crisp and “snappy,” which is also nice. Regano suggests, “Pat the chilled dough into a log shape almost the length of the baking sheet. Place plastic school rulers on each long side and roll along the length with the pin resting on both rulers. I get a uniform thickness appropriate for a bakery style cookie with no high or low places. I use the cookie cutter directly on the parchment/baking sheet. When finished baking, I lift the parchment, with cookies still on it to the cooling area, no breaks!”

Storage 🎄

1 week in the refrigerator. You can freeze these cookies for 2-3 months. Make sure that you let them cool completely and freeze in a single layer before transferring to a freezer bag, so they don’t stick to each other.

*Almond Meal (skin on) & Almond flour (skin removed)

However, almond meal has a slightly higher fiber and mineral content due to the presence of almond skin.


Chocolate Roulade – No Flour

Lighter-Than-Air Chocolate Roll
No flour = no gluten. It is so easy to make with  just a few ingredients.  Delight your friends with this intense chocolate flavour! You would never believe it’s healthy! Gluten-free, paleo, and vegan too!  Vegans know that flax egg is a chicken egg substitute. Plant-Based Milk (such as soy or almond) replaces the double cream. Vegan whip cream is made from – aquafaba (liquid from canned unsalted chickpeas or white beans)


  • 6 oz chocolate (semisweet or dark)
  • 5-medium eggs
  • 4 oz sugar substitute
  • pinch salt
  • 1/2 cup water
  • 1 cup of double cream
  • 1/4 tsp vanilla essence (this is an estimate, add to taste) or 1/4 tsp rum essence  or 1/4 tsp brandy


DIRECTIONS: – – – Line a 12 “x 8” Swiss roll tin with oiled parchment paper or brush a paper case   (see below -for instructions) with  melted butter.- – –

  1. Preheat oven to 350°F and make paper case if you have not already done so in advance
  2. Melt chocolate in the water using a double boiler.
  3. Separate the eggs.
  4. When the chocolate is a thick cream, remove from heat and let cool.
  5. Meanwhile, beat yolks and add half of the sugar substitute gradually with pinch of salt until mixture is lemon coloured.
  6. With a spatula blend chocolate into egg yolk mixture. Do not beat.
  7.  Whip the egg whites until they form a firm snow.
  8. Gently cut and fold the egg whites into the mixture. If there are pieces of egg white remaining, that is fine. Pour the mixture into the prepared oiled parchment case.
  9. Bake in preheated oven for 10 to 15 minutes or until firm when touched. Do not over bake.
  10. Wet a clean cloth in cold water and wring out.
  11. Remove roulade from oven, allow to cool slightly, then cover with a cloth. I use a cotton tea towel. This will prevent any sugary crust from forming.
  12. Leave in a cool place for 12 hours or in a fridge overnight.
  13. Whip the cream with the other half of the sugar substitute and flavour to taste with the vanilla extract.
  14.  Turn the  roulade upside down onto the cloth/kitchen table top and carefully remove  the parchment paper.
  15. Spread with the whipped cream. Keep the whipped cream an inch from the end to prevent overflow. You can optionally add berries to this layer.
  16. Using the towel, gradually roll up like a Swiss roll.
  17. Place on a serving dish and decorate with whipped cream (optional) and fruit if you wish. ( Decorate using  a pastry bag with a star tip or fill a zippered plastic bag with whipped cream and cut a hole in the corner like I did.)
  • How to make a roulade paper case:

    Roulade Case

    Swiss Roll Tin

    Swiss Roll Tin

  1. Using parchment paper or nonstick kitchen paper.
  2. It should be 8″ by 12″.  Pencil can be used to draw the dimensions but fold to keep the pencil marks to the outside of the case.
  3. Fold the border on all 4 sides.
  4. Use paperclips  or staple to secure the corners.
  5. Lightly brush with  melted butter or oil.
  6. Slide the case onto a baking sheet.

Dark chocolate is good for you!

If you follow the rule of eating or cooking with 70% cocoa solids – dark chocolate – then you are ahead of the game. Chocolate lovers do not have to abstain from chocolate due to its high fat and sugar content. After all dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Almond Cookies -Keto Friendly

This almond cookie is an explosion of flavour,  yet shockingly simple to make. Gluten free. Keto – friendly and does not spike your blood glucose levels. This is my all time favourite  ‘cookie’.  You may be hooked like I was, with your very first bite.  The vanilla extract makes these gems extra good!


Bernini says. “I’ll give you a hand ( a paw that is)”…

2-3 Egg whites
1/2 tsp. vanilla extract
1/4 cup of sweetener  ( Monk fruit )
3 cups of sliced blanched almonds
a pinch of salt


  1. Preheat oven to 350F
  2. Mix egg whites with a fork. Add sweetener, salt and vanilla.  Mix again.  Toss in almonds and mix. (check your egg white consistency here)
  3. Spoon and flatten cookie mixture  on a silicone sheet or parchment or on a cookie sheet.
  4. Bake 20 minute – to a media brown colour
  5. If bottom still soft and sticky  ..turn over bottom side up and put back in the oven
  6. Turn off oven ..let cookies sit 5-10 minutes to dry out.

Dip cookie in dark or light chocolate after baking. Flip chocolate side up. Let cool  (see below).

Chocolate Lovers

Egg whites vary in size.  Make sure you have enough ‘egg white’ to have a thick consistency when blending – well coated ( sort of gooey). If it looks dry, you may have to add another egg white . Beat the ‘additional’ egg white separately before you add it to your cookie mix. Err on more egg white. Crumble the cookie on yogurt, hot, morning oatmeal, ice cream, salad or cooked green beans. There are more ideas as you  might guess. The ingredients are healthy and you can dress up any meal with healthy almonds.

Almonds are not a true nut. It is a seed or pit similar to a peach or olives. My uncle, who reached his 100th birthday,  would enjoy six almonds daily for good health.  Did you know Bill Gates’  frequently snacks on  ‘nuts’.  I’m sure the almond squeaked its way in the mix.   Monk fruit is the trending sugar substitute,  some say no aftertaste. There are various Monk fruits to buy  with varying sweetness. Investigate them before using in a recipe. Monk fruit  toots a higher sweetness level than sugar. Tasting is believing. Swerve is another emerging substitute for sugar you may want to try.

A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels    Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation and also lowers cholesterol levels. Almonds have a  significant  increase the amount of antioxidants in the bloodstream. Blood flow is improved along with reduced blood pressure.

5 Minute MOUSSE ~ Chocolate with Avocado

What a great way to Celebrate EARTH DAY!!!  Friday, April 22, 2016.
It is a special day that started in 1990 – brought awareness of pesticides used in our crops and focusing on a cleaner environment. Organic foods began its slow resurgence at this time.

Image provided by authoritynutrition,com

Image provided by

A friend of mine eats 1/2 of an avocado every day.  Mainly because she likes the creamy texture and taste. Instead of a salad or other ways to eat your avocado, how about dessert? This creamy high protein fruit goes well with cocoa in a smooth and luscious dessert. The good news is that this healthy avocado-chocolate mousse will not raise your blood sugar or cause that sugar crash of hypoglycemia, or encourage further food cravings. The perfect dessert!

1 ripe large avocado
1/4 cup raw cocoa powder
1/4 cup chocolate chips
1/4 cup coconut milk or almond milk
1 tablespoon stevia or other sweetener
1 tsp natural vanilla extract
1/2 teaspoon natural almond extract
1/8 teaspoon salt

1.Place the chocolate chips in a  bowl.  Place over a small saucepan of barely simmering water.  Stir until the chocolate is melted and smooth, about 3 minutes.  Set aside to cool.
2.Place the melted chocolate, avocado, cocoa powder, almond or coconut milk, sweetener,  vanilla,  and salt in a food processor.  Blend until smooth and creamy, scraping the side of the bowl as needed. Spoon into glasses or place in a pastry bag fitted with a star tip and pipe into glasses.  Refrigerate for at least 3 hours  (Can be prepared 1 day in advance or even frozen and defrosted at room temperature).

Ingredients For The Avocado ~ ORANGE ~ Chocolate Mousse

Ingredients For The Avocado ~ ORANGE ~ Chocolate Mousse

2 small avocados
1/4-1/3 cup fresh squeezed orange juice
1 tablespoon grated orange rind
3-4 tablespoons cocoa powder
1/2 cup chocolate chips
1 tablespoon stevia or other sweetener
1/8 tsp salt

1. Place the chocolate chips in a bowl. Place over a small saucepan of barely simmering water. Stir until the chocolate is melted and smooth, about 3 minutes. Set aside to cool.
2. Place the melted chocolate, avocados, orange juice, grated orange rind, coca powder, sweetener, and salt in a food processor. Blend until smooth, scraping the side of the bowl as needed. Spoon into glasses or place in a pastry bag fitted with a star tip and pipe into glasses. Refrigerate for at least 3 hours. This is especially pretty if piped into a hollowed shell of half of an orange.  I would suggest not to freeze this one.

Avocado Chocolate Mousse! YUM!!!

Avocado Chocolate Mousse! YUM!!!


1 ripe large avocado
1/4 cup raw coco powder
1/4 cup chocolate chips
1/4 cup coconut milk or almond milk
1 tablespoon stevia or other sweetener
1 tsp natural vanilla extract
1/2 teaspoon natural almond extract
1 tsp cardamom ground
1/8 teaspoon salt

1. Place the chocolate chips in a bowl. Place over a small saucepan of barely simmering water. Stir until the chocolate is melted and smooth, about 3 minutes. Set aside to cool.
2. Place the melted chocolate, avocado, cocoa powder, almond or coconut milk, sweetener, vanilla, cardamom, and salt in a food processor. Blend until smooth and creamy, scraping the side of the bowl as needed. Spoon into glasses or place in a pastry bag fitted with a star tip and pipe into glasses. Refrigerate for at least 3 hours (Can be prepared 1 day in advance or even frozen and defrosted at room temperature).
starI  made all three of these mousse recipes and had a tasting with my friends. Diva Eva’s Taste Testers!  Although my preference was the  cardamom version, the  chocolate orange version got the most votes.  Orange is so good with chocolate!  I will be serving it tonight with my visitors from the States! They will be surprised with the added avocado!  Years ago, we used to serve the orange cups at Christmas dinners in Florida (the orange state) without the avocado.  I am so happy that I have found a new way to serve avocados for my friends. They know I am a health nut! Talking about nuts, you can grate the avocado nut. Use it like salt and pepper. read more .  Add a half grated avocado seed to your smoothy. Did you know Queen Elizabeth uses avocado oil.
HAT2FOOD TIP: Add toasted sliced almonds,  mixed berries (frozen or fresh) and  cocoa nibs. Top with yogurt + chia seeds or chia powder (grind some chia seed with a mortar and pestle and then sprinkle both chia seeds and powder on top of the dollop of plain yogurt). The sour yogurt will bring out the flavour of the sweet mousse. I have used lemon yogurt in a pinch! For peanut butter fans add a smidgen (to taste) in your mix. If you combine cardamom with orange works well too.

Classic Chocolate Mousse is laden with heavy cream, eggs, egg whites and espresso coffee. However,  you could add some instant coffee or espresso (to taste) to your A/C Mousse.
Edible clover is good for St. Paddy’s day celebration! The clover would be lost on the dark, delicate dessert we just made. I would add a dollop of yogurt on the mousse. Then, sprinkle the edible clover in top of the yogurt for good colour.  Here is another version. The St. Paddy’s Day Mousse from my friend at This recipe uses 6 egg whites giving a light fluffy texture to the avocado. Adding peppermint extract is a nice touch. The chocolate bottom has one tablespoon of instant coffee. It looks so pretty!

Add Fresh Mint and Top with Edible Clover.

Add Fresh Mint and Top with Edible Clover.

Pear Almond Tart Recipe (Gluten Free)

The soft, sweet pear makes this Fall fruit perfect for enjoying fresh or for using in healthy recipes like a “Pear Almond Tart”. Pears are harvested and plentiful this time of year. Bonus: A gluten free dessert!
. . .
. . .


6 pears
1/4 teaspoon dried ginger powder
1 cup ground almonds
4 eggs
1/2 cup sugar substitute plus 1 tablespoon
1/4 teaspoon almond extract
1/4 teaspoon vanilla extract
1 tablespoon grated fresh ginger
pinch of salt
. . .
. . .
1. Preheat oven to 350F and butter a 9 inch ring mold or removable bottom tart shell.
2. Peel, half and core pears and toss in ginger and 1 tablespoon sugar substitute.
3. Toast the ground almonds lightly  for 10 minutes on a baking sheet lined with a piece of parchment.   Let this cool slightly.
4.  Mix almonds, eggs, sugar substitute, almond extract, vanilla extract, grated ginger, pinch salt  in a food processor or blender.
5. Lay pear halves in the ring mold and pour batter into pan and spread evenly. Bake for 40-50 minutes.
didyouknowDID YOU KNOW: In the Odyssey, Homer called the pear a “gift from the Gods.”  Pears are a member of the rose (Rosaceae) family of plants. High fiber pears help protect us from the development of —> type 2 diabetes, heart disease and stomach cancer. Pears have been linked to prevention of osteoporosis since Boron (in pears) aides in retaining calcium in your bones.  When you need an energy boost, have a pear or a slice of “Pear Almond Tart” instead of a candy bar. It works!