Butterscotch Pudding Poke Cake

cake 1

Similar to my Sugarfree Raspberry Jello Poke Cake, this decadent but guilt-free treat goes the extra mile to satisfy your sweet tooth with its cool, creamy layers. Butterscotch is my favourite pudding flavour, but this would certainly be yummy with chocolate or vanilla too. Trust me, it’s easy to make and sex-in-a-pan goooood!

Cake layer:

  • 2 cups almond flour
  • 1/3 cup coconut flour
  • 1/4 cup whey protein powder
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1 cup butter, butter
  • 1 cup powdered artificial sweetener
  • 4 eggs
  • 2 tbsp olive oil
  • 2 tsp vanilla extract
  • 1/2 cup whipping cream
  • 1/2 cup water

Pudding layer:

  • 2 packages (4-serving size boxes each) sugar-free butterscotch pudding
  • 4 cups whole milk

Preheat oven to 350F. Grease 9×13 baking pan. In a bowl, whisk together almond and coconut flours, whey protein, baking powder and salt, then set aside. In a large mixing bowl, beat the butter and sweetener together. Beat in the eggs and vanilla extract. Gradually add the almond flour mixture and add the whipping cream and water. Keep beating until all ingredients are well incorporated. Pour batter into baking pan and smooth the top. Bake for 30 minutes until firm and golden brown on top. Test the cake doneness by inserting a toothpick and ensuring it comes out clean.

Let cake cool in the pan for 20 minutes. Meanwhile, mix together 2 packages (4 servings) of sugar-free butterscotch pudding and 4 cups whole milk and beat for two minutes.

Once cake has cooled, use the end of a wooden spoon to poke round holes in the cake about 1″ apart. Pour pudding over the entire cake. Refrigerate for half an hour. Top with whipped cream (1 1/2 cups heavy whipped cream beaten with 1 tsp vanilla and 1/2 tbsp powdered sweetener) and optionally, chopped, toasted nuts (macadamia nuts shown here).


Beef Stroganoff

Traditionally served over pasta or potatoes, try this satisfying version with roasted spaghetti squash or your favourite low-carb pasta substitute. Makes a great dinner any night of the week!

  • 700g/24 oz thinly sliced beef (e.g. sirloin)
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 cups button and/or cremini mushrooms, sliced
  • 4 tbsp butter
  • 2 tbsp Worcestershire sauce
  • 2 cups beef or chicken stock
  • 2 tsp. coconut flour
  • 1 cup sour cream
  • Salt & pepper
  • Fresh or dried parsley for garnish

In frying pan, melt 2 tbsp butter and cook beef (seasoned with salt and pepper) until browned. Remove from pan and set aside. Add 2 tbsp butter to pan and cook onion and garlic until tender and translucent. Add mushrooms and cook for 4-5 minutes.

Meanwhile, combine coconut flour, stock and Worcestershire in a bowl – stir until thoroughly blended (I made a slurry with the flour and a few tablespoons of stock, then added the rest of the liquid in to avoid lumps). Pour into pan with vegetables. When it reaches a boil, return meat to the pan. Add more salt and pepper to taste.

Cook for 5 minutes then remove from heat. Stir in sour cream just before serving and top with parsley.

beef stroganoff




Shrimp Boil in Foil (grilling recipe)

I came up with this low-carb idea when temperatures sizzled this week. When it’s too hot to turn on the oven? Turn up the heat outside on the grill and make foil packet dinners!

I used 2 layers of sturdy aluminum foil. In the center, I included:

  • 4-5 large uncooked shrimp
  • 1/2 cup green beans (parboiled/partially cooked. I put parboiled potatoes in the rest of my family’s foil packets)
  • 3 small pieces corn (not low carb, but it was a real treat! To cut the corn small, chop uncooked cobs into three, then halve each third down the middle. Three cobs made enough to feed four people.)
  • 5-7 thick slices of garlic sausage (or your favourite sausage)

Melt 2 tbsp melted butter with 1/2 tsp garlic powder, salt and pepper (optional: add Old Bay Seasoning, cayenne, parsley or cajun seasoning for a kick!) then pour over your pile of ingredients. Fold edges of foil to the center and seal it tight.

Cook on hot grill for 12-15 minutes, flipping half way through. Serve with additional butter and spices, if desired.

shrimp boil in foil


Low-Carb Lazy Cabbage Roll Casserole

Cabbage rolls are a traditional part of my family’s holiday gatherings, but because they contain rice, I have to pass up one of my fave dishes. By substituting cauliflower for rice in this casserole, I’ve found a low-carb version to dig into!

½ medium head cauliflower, riced

4 strips bacon, diced

1 medium onion, halved and diced

½ lb ground beef

1 ½ cups coleslaw or chopped cabbage

½ cup sauerkraut (drained)

1 small can tomato paste

¼ cup sugar-free ketchup

Salt and pepper

  1. Rice cauliflower and cook in microwave for 3 minutes. Set aside.
  2. Fry onion in pan until crisp. Add onions and continue cooking until they are tender. Remove bacon and onion from pan, reserving as much bacon fat in pan as possible. Fry ground beef until brown, then add coleslaw/cabbage and sauerkraut. Sprinkle generously with salt and pepper. Continue cooking until cabbage softens. Stir in cauliflower and cook for 2-3 minutes. In a separate bowl, mix together tomato paste and ketchup; add a bit of water or chicken stock if sauce mixture seems too thick.
  3. Put meat/cabbage/cauli mixture into a casserole dish. Top with tomato sauce and gently stir together. Cover and bake at 350F for 25-30 minutes.

Lazy Cabbage Roll Casserole

Open Faced Sloppy Joes

A weeknight dinner classic with a low-carb twist!

Brown 1-1/2 lbs ground beef in a pan. Add 1/2 medium onion (chopped) and 1 clove garlic (minced) and cook until tender. Stir in: 6 oz tomato paste, 1 tbsp Worcestershire sauce, 2 tbsp sugar-free ketchup, 1/4 cup low-sodium beef broth, 1 packet artificial sweetener, 1/4 tsp cayenne pepper, 1/2 tsp dry mustard and salt & pepper to taste. Cook down until mixture thickens. I served mine over toasted 90-second keto bread and topped with shredded cheese.

Open Faced Sloppy Joes


Tabbouleh Salad with (Surprise!) Cauliflower

A taste of summer! Start by ricing 1 head of cauliflower; microwave for 3 minutes and drain it very well, squeezing out all excess moisture in a towel. Stir in: 2 tbsp olive oil, 2 tbsp cider vinegar, 2 tbsp fresh lemon juice. Add in: finely chopped cucumber, tomatoes, roasted red pepper, green pepper and 1/2 cup chopped mint. Toss until well combined and chill for 4-6 hours. It’s one of those salads that get better and stronger with time. Makes a great side dish with burgers!

Cauliflower Salad

Beach Blanket Bundles

We were headed to the beach, and I had to whip up something quick to pack for my lunch. Since no bread = no sandwich, I compromised. Took ham & cheese deli loaf, spread on some cream cheese and rolled them up into these cute little bundles. You could add chopped up dill pickle in these too; I just didn’t want these getting soggy on the trip.

beach bundles