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Homemade Marshmallows

With kids at home and the warm weather we’ve had in Ohio the last few weekends, it certainly feels like summer is here. We spent the day yesterday being outside. Hubby doing yard work and me playing with the kids. I did help clean up our outdoor furniture a bit, so I have somewhere to sit until we can budget for a new outdoor dining set. 🙂

We had some brush we needed to trim back in our yard and we attempted to burn it, well it didn’t work out so well, but we got enough of a fire going to have some S’mores! We also love these on apples. Just bake some apples with cinnamon and a little butter until tender, then put these on top for a healthy dessert. They were also a treat in my latte this morning.

I hope you all are staying home and staying healthy. Hopefully the warm weather sticks around and we can just have a really long summer with extra snuggle time, while we pray for those that are on the front lines.

Dr. Hartzler

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Homemade Marshmallows
Looking for a way to make S'mores or have some tasty marshmallows without corn syrup or refined sugar. Here is a great recipe. It was originally posted on a website called TGIpaleo.com but that site is no longer up. So I am posting here so everyone can still enjoy.
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Instructions
  1. Pull out your stand mixer. I only use mine a few times per year but this is one of my recipes that it's super helpful! If that’s not an option, get a partner who is willing to hold an electric mixer while you pour the boiling honey into the gelatin. (Dustin has done this before when we've made this at his parents for our thanksgiving baked apples!)
  2. Place the gelatin in the bottom of a large mixing bowl. Pour 1/2 c water on top and whisk (with mixer) to combine, then set aside. Pour the honey and remaining 1/2 c water in a small saucepan over medium heat. Bring to a rolling boil, stirring to make sure it doesn’t burn or boil over.
  3. Turn on your mixer to medium-high in the bowl with the gelatin. SLOWLY pour a steady stream of hot honey, making sure the stream of liquid hits the side of the bowl first so it doesn’t curdle the gelatin. Keep pouring slowly until all everything is combined. Then leave the mixer on for 15 minutes. Yes 15 whole minutes. Add the vanilla about 2 minutes before it’s done.
  4. Grease a 9×13 inch pan with coconut oil or any other healthy oil. When the marshmallow cream is whipped to perfection, spread it into the pan. Refrigerate for at least 4 hours or overnight. Then cut into squares and use for all your marshmallow-y needs. Note: they still work great in S'mores if you do the aluminum foil packets and place by the fire, otherwise roasting them they will melt quickly so just be cautious and be ready with those graham crackers!
Recipe Notes

A couple options for grass-fed gelatin sources (thanks in advance for using my affiliate links!) 

Great Lakes Gelatin

Vital Proteins Beef Gelatin

For Graham Crackers,Pamela's Gluten Free have been the best we've tried. You can get them on Amazon or Thrive Market.

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Chocolate Zucchini Muffins

Summer will be officially here this week. It seems like Ohio forgets how summer is supposed to be. 🙂 Last year on Father’s Day it was 95+ degrees and this year we walked into church and it was 68. Not totally complaining, but the forecast this week does look a bit gloomy and we are ready for the pool at Grandma and Grandpa’s next weekend! This week my friend Katie Mathews is sharing a delicious muffin recipe here on the blog. Katie and I met at a local photography class this summer. She is so sweet and you must follow her on Instagram @FarelyRooted, her food is amazing, beautiful, and healthy! Enjoy Katie’s post below and have a blessed Father’s day to all the Dad’s out there!

Dr. Hartzler

Summer, we love ya. You’re the most blessed season for wholesome foodies. The farmer’s markets are up and running and bursting with the most beautiful produce we see all year in the Midwest. Bravo, farmers of our communities. You fill our market bags with farm fresh berries, vibrant leafy greens, homemade baked goods, and zucchini the size of our faces. Your work is something to celebrate.

In all my farmer’s market excitement, I always seem to buy so much more face-sized zucchini than a small family can consume in a few days time, so after feasting on said gigantic zucchini for three days, in the form of raw, roasted, zoodles, and more, I still have zucchini to spare and have no desire to put it to waste. Coincidentally, my love for chocolate has not changed at all despite the change of the seasons. 

Enter these delightful GLUTEN AND GRAIN FREE CHOCOLATE TAHINI ZUCCHINI MUFFINS, packed with chocolate and veggies because didn’t you know that they always belonged together? 

Enjoy! ~Katie

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Chocolate Zucchini Muffins
They are soft and sweet and nutrient dense and you’ll feel great about eating them any time of the day. Enjoy them warm with a glass of cold almond milk or a spoonful of peanut butter (my personal favorite), and the satisfaction of knowing that your overspending, for once, has turned out for the best, because chocolate muffins are life, am I right?
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Instructions
  1. Preheat oven to 350 and grease muffin tin.
  2. Combine wet ingredients in a medium bowl.
  3. Combine dry ingredients in a small bowl.
  4. Add dry to wet ingredients and mix until combined.
  5. Fold in zucchini and 2/3 cup chocolate chips.
  6. Fill muffin tin cups with batter about 3/4 of the way up and top with remaining chocolate chips.
  7. Bake for 20-25 minutes until set (mine were done in 22).
  8. Enjoy immediately while the chocolate is gooey or re-heat in the oven for 5 minutes.
Recipe Notes

Life hack: instead of using all your muscles grating zucchini on your own, chop it and pop it in a food processor for 10 seconds and it will magically grate on its own. After shredding, (very important squeeze out most of the water in a bunch of paper towels so the muffs aren’t too wet).

For those Low-Carb and Keto folks out there:

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Cincinnati-Style Chili

Growing up in the Cincinnati area meant I had my fair share of coneys and 3-ways.  Cincinnati-Style Chili dates back to the 1920’s  when an immigrant from Macedonia started serving it in his Greek restaurant. It is a Mediterranean spiced meat sauce that definitely isn’t your typical chili. For the full history, check out this page.  Most of my life, my hometown, about 20 minutes west of Cincinnati, had a Skyline chili.  GoldStar came to compete several years later, and I think in the early days there was even an independent chili restaurant too.  We spent lots of Friday nights at Skyline after football or basketball games. We also held fundraisers there for various sports and cheerleading. It was pretty much a staple in our diet.

I’m not sure why but for some reason they always served oyster crackers alongside all the other carbs too, which as a kid was a great snack while you awaited your meal. Fast forward to now, times have changed a bit for us and our diet, but when I think of comfort food, this is it for me. The best part about this meat sauce is I can still enjoy the comfort of childhood without the high carbs by serving it over Spaghetti Squash topped with cheddar cheese. And just for the experience, I gave the kids some Simple Mills Crackers on the side. A little bit to my surprise, my kids love this dish too. My daughter said it tastes better than cake! This week I’m making it for a potato bar at the Victory Project, which should be yummy too!

To all my fellow Cincinnatians or those ready to try a new dish.. enjoy! It’s perfect to try for any Super Bowl festivity.

Dr. Hartzler


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Cincinnati-Style Chili

For a taste of what everyone in Cincinnati is eating, check out this recipe. It's easy to make-ahead and warm up during the week on top of squash or any veggie. If low carb isn't needed try it over gluten free pasta or potatoes.

Course Main Dish
Cuisine Low-carb

Prep Time 20 minutes
Cook Time 2 hours

Servings


Ingredients

Course Main Dish
Cuisine Low-carb

Prep Time 20 minutes
Cook Time 2 hours

Servings


Ingredients


Instructions
  1. Place the ground beef in a large pan, cover with about 1 quart of cold water, and bring to a boil, stirring and breaking up the beef with a fork to a fine texture. Slowly boil until the meat is thoroughly cooked, about 30 minutes, then remove from heat and refrigerate in the pan overnight.

  2. The next day, skim the solid fat from the top of the pan, and discard the fat. Place the beef mixture over medium heat, and stir in tomato sauce, vinegar, Worcestershire sauce, garlic, chocolate, chili powder, salt, cumin, cinnamon, ground, cloves, allspice, crushed red pepper, and bay leaf. Bring to a boil, reduce heat to a simmer, and cook, stirring occasionally, for 1.5 hours. Add water if necessary to prevent the chili from burning. Remove Bay leaf before serving. Best if refrigerated overnight.

  3. One hour prior to eating, heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Use a fork to scrape out “spaghetti.” I generally add a bit of water to the pan.

  4. Lastly to make a true "3-way" top with cheddar cheese, we like white cheddar, but any cheddar will do. For dairy free try topping with onions or beans, or add those to your cheese for a 4-way or 5-way!


Recipe Notes
  1. If you don't have time to cook the meat overnight, you can still boil the meat and drain it, or you can just sauté in a pain and rinse afterward. The boiling process gets the meat a bit finer than cooking in a pan.
  2. Slow Cooker- Cook the meat in advance with one of the options above, then mix all the other ingredients in the crockpot, then add the meat and stir well.  I put it on low for 3-4 hours then turn it down to keep warm until ready to serve! (Remove bay leaf prior to serving & make sure to stir again so the chocolate gets mixed in after it melts!) I doubled the recipe to fill a crockpot.
  3. Thrive Market Tomato Sauce link. , if you aren't saving money using Thrive Market now, you should be. Use this link for a 30 day free trial.


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Superfood Smoothie

Happy Labor Day!  Did you know Labor Day was founded by Senator James Kyle who was from Cedarville, Ohio? #Randomfact of your weekend! But because of that the village celebrates with Cedarfest every year. So many other fun festivals will be happening in our area in the next few weeks as well. We are super bummed we are going to miss the weekend with the annual Greek festival and Popcorn festival!

At this point school is full swing for families across the country.  Our daughter is back to her Spanish Immersion preschool which she loves.  I can’t believe how well she understands Spanish from being there the last 2 years. She is starting to speak more as well.  This smoothie recipe is inspired by me trying to find a way for me and my kids to get another dose of veggies in the day. I don’t necessarily think it’s a great idea to “hide” veggies, but you know as parents we do what we have to do when they start getting picky! But my kids watch me make it and I tell them everything I’m putting in.  Now when they are playing kitchen they even bring us cups with lettuce in them saying it’s our smoothies!

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Superfood Smoothie
Really you probably don't need to measure, but I know there are people out there that want measurements! So here you go. I seriously have been loving adding frozen riced cauliflower to smoothies. There is zero cauliflower taste and all the nutrition!
Prep Time 5
Servings
Ingredients
Prep Time 5
Servings
Ingredients
Instructions
  1. The directions are pretty easy, just throw it in a blender and press go! I had to remove the lid and stir a few times. You can always add more liquid if needed!
  2. You can use fresh greens, but steamed unlocks the nutrients better!
Recipe Notes
  • You can steam your greens, let them dry, and then store them in the freezer for your next smoothie! Or just save in the fridge for the next few days.
  • Any protein powder would be fine, I prefer the simple collagen peptides for the kiddos, great for supporting gut health, You can find them at www.PharmToTable.Life/VitalProteins
  • For a chocolate or vanilla kick, add Primal Kitchen's Collagen Fuel. The best deal on this is on Thrive Market. My husband loves the chocolate and I love the Vanilla. Bonus if you get the Vanilla, you can then also make my low-carb waffles.
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White Sweet Potato Turkey Soup

If you have followed me for any bit of time, you may have seen this recipe posted on my Facebook page from the Castaway Kitchen. Her Sweet Potato White Turkey Chili has been a fan favorite in this house for awhile now. However since I don’t tolerate FODMAPs (ie leeks in this recipe) very well I decided to post my low-fodmap version.

I know it’s 90+ degrees across most of the USA, but my kids love this soup no matter the temperature outside. So here’s to cooler weather and yummy soup!

Dr. Hartzler

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White Sweet Potato Turkey Soup
This soup is amazing any time of year. It's super forgiving if you want to change up some of the ingredients. I've done 1/2 turnips before to decrease carbs and even thrown in some zucchini recently to give some more nutrients to the kiddos! It turned slightly green but tasted just as good. My kids eat this up like I haven't fed them in days. I hope it becomes a staple in your house too.
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Instructions
  1. First begin by peeling your sweet potatoes. (On the Castaway Kitchen Blog she has you save the peels to fry which you can, but I typically don't have time.)
  2. Heat pressure cooker on sauté mode. Cut your bacon into 1/4 inch pieces. Add it to the pot and cook until crispy.
  3. Cut your sweet potatoes into large cubes.
  4. Once your bacon is crispy remove it from the pot.
  5. Add in the sweet potato and sauté for a few minutes in the bacon grease. Depending on how much fat was on the bacon you can pour off some of this if you would like.
  6. Add in the broth, salt, white pepper, nutmeg, and cinnamon. Cancel saute function. Close the lid. Set to PRESSURE COOK: steam mode.
  7. You can wait until the pressure cooker is done and saute the turkey in the pressure cooker to have only 1 pot to clean up, but I'm normally short on time so I cook the turkey separately on the stove top. To do this, place your ground turkey in a skillet or pan with salt, mustard, and cook until done and set aside.
  8. When the pressure cooker is done, release the pressure manually to speed up the process. Then transfer all of the contents to a blender, carefully. Blend the potato mix until smooth. Add in more broth as desired. Place the insert back in the pot an heat on saute mode. (can cook turkey here if you haven't already)
  9. Pour your soup base into the pressure cooker and bring to a simmer with the turkey, this won't take but a minute or two. Stir in MOST of the bacon, save some for topping. I also top with chives. This will make a lot, about 5-6 bowls, which is about 8-10 cups.
Recipe Notes
  1. I leave out the white pepper often for the kids because it has a bit of a kick, but it's pretty amazing with it!
  2. The White Sweet Potatoes (Japanese yams) are fodmap foods too in nature, but generally a regular serving of something like this isn't a huge trigger for most, especially when swapping chives instead of leaks, and garlic-infused oil in place of regular garlic. If you don't need to be low-fodmap, throw in all the garlic you would like. You could sauté it with the bacon at the beginning!
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Low Carb Waffles

Confession time, our household is addicted to waffles, all 4 of us. 🙂  Our favorite weekend breakfasts normally include some type of waffle or pancake, mostly the low carb or paleo variety. Thankfully it’s super easy to make a gluten free or paleo option.  This recipe is inspired by Danielle Walker at Against All Grain and her Grain-Free Waffle Recipe. We used to make hers a lot, but honey and my stomach don’t always get along and I tried to figure out a way to make them less sweet, but not taste a ton like eggs.

Last weekend Dustin was busy with WordCamp Dayton and we had a friend staying with us, Adam Silver of Kitchen Sink WP, who attended the conference.  He tells me he has cashews in hand, waiting on me to post the recipe, thanks Adam for your help with the photography!

Enjoy!

Dr. Hartzler

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Low-Carb Waffles (Grain Free)
If you are looking for a waffle that fits a low-carb diet, look no further. You might even think you are eating the real deal!
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Add the raw cashews to a bowl and cover with water. Then add in the vinegar. I generally let them sit overnight, but at least 4-6 hours would be best to help reduce the phytic acid on the cashews and make them easier to digest!
  2. After soaking has been completed, drain water off completely. I use a strainer.
  3. Preheat your waffle iron.
  4. Then add the rest of the ingredients into a high-speed blender. Blend until smooth, you can add the almond milk a bit at a time to make sure it does not get too runny.
  5. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. If they release easily with a fork when you open the lid, they are probably done. We have a nonstick waffle iron, so if yours is not non-stick, make sure you add a little oil before cooking.
  6. Top with your choice of fruit or homemade whipped cream with stevia!
Recipe Notes
  • Thrive Market has the best deal on the Primal Kitchen Collagen Fuel. You seriously will not regret trying it. It's the best low carb protein powder I've come across. I love that it's easy to digest great for the gut. I feel super comfortable with my kids having collagen as well. Use my link to try out Thrive Market and make this waffles soon!
  • Since the protein powder I used has a bit of fiber in it, depending on the type you have, you may have to adjust the liquid or coconut flour slightly.

 

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Cookie Dough Bites

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Cookie Dough Bites
These bites are a yummy energizing treat to have as a snack or dessert! Or even a couple with your morning cup of joe can be a good start to your day. Makes 8-10 balls depending on how much batter you sample. 🙂
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place all ingredients EXCEPT coconut flour and cacao nibs in a high speed blender or food processor, and blend until creamy.
  2. Stir in coconut flour until fully combined, then stir in cacao nibs. Then shape dough into balls or hearts.
  3. Serve right away, or store in a covered container in the refrigerator until ready to eat.
Recipe Notes
  • I used this protein powder. It has stevia which makes these a touch sweet, feel free to add other stevia or monk fruit if your protein source isn't sweetened.
  • I used these Cacao Nibs.  Chocolate chips would be yummy too but obviously not quite as healthy. 🙂
  • These were inspired by this recipe from the Paleo Running Momma.
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Low Carb Peanut Butter & Jam Cups

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Low Carb Peanut Butter & Jam Cups
These low carb sweet snacks will leave you full and satisfied any time of year. Healthy collagen from the grass fed gelatin is a great way to treat yourself and take care of your gut.
Servings
Ingredients
PB Cups
Servings
Ingredients
PB Cups
Instructions
  1. Line a regular muffin pan with 12 silicone or parchment paper liners. (I used a wilton heart shaped pan that was six much larger servings)
  2. In a medium saucepan over medium heat, combine the frozen raspberries and strawberries. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork. Stir in stevia, you can keep adding until it's to the desired sweetness. Whisk in the grassfed gelatin and let cool while preparing the peanut butter mixture.
  3. In a microwave safe bowl, combine the peanut butter and coconut oil. Cook on high for 30 to 60 seconds, until melted. Whisk in sweetener, depending on how sweet you like it you can add more. Add the vanilla and stir to combine.
  4. Divide half of the peanut butter mixture among the 12 cups and set in the freezer to firm up, about 15 minutes. Divide the raspberry mixture among the cups and top with the remaining peanut butter mixture. Refrigerate until firm. Keep refrigerated.
Recipe Notes
  • I used this fun festive mold.
  • My favorite Monk Fruit source is Jillians Bakery because it is pure monk and doesn't have any other fillers. It's a tad expensive but last such a long time because only such a little amount is needed.
  • This type of liquid stevia is a good choice from Thrive Market.
  • Inspired by All Day I Dream About Food. 
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Tuna Butternut Squash Casserole (Whole30, Paleo)

Growing up I loved tuna, my dad hated the smell, so at home I could only eat it when he was out of town. That did happen to be a lot. Back in elementary school I also packed it in my lunch and had to ask the principal to open my can. Pouches didn’t exist yet, and the pull tab cans were hard for a 5th grader; I did feel bad when he spilled it on himself a couple of times.

At home I often paired tuna with the famous Kraft Mac and Cheese, so this recipe is inspired by that creamy comfort food taste except this one has no grains, no dairy, and is loaded with healthy fats and veggies. The possibilities are endless with this dish, it could easily be made with shredded chicken too. I’ve also made it before with cheese, so if dairy is ok for you go for it! If you do add a creamy cheese, you can probably decrease the mayo to 1/2 cup. The healthy mayo used in this recipe is from Thrive Market and is the Primal Kitchen brand which is Whole 30 approved. I also got the Plantain Chips and Safe Catch tuna there. Use one of the links above and get 20% off your first 3 orders. You also get a free 30 day trial.

This month 10% generated from affiliate links will be going to the ministry She Has a Name out of Columbus, Ohio. Human trafficking is unfortunately growing all around us. I’ve had family and friends personally observe it recently. I’m thankful for organizations like this that are shedding light on darkness and helping to redeem those that have suffered in these horrific situations.

Enjoy this recipe, stay well and warm this winter.

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Tuna Butternut Squash Casserole (Whole30, Paleo)
If you are longing for a tuna noodle casserole but have given up grains or dairy, or you just want to make a healthier choice, this is the recipe for you! It's creamy and delightful. Feel free to adapt and throw in any veggies you would like. Artichokes, peas would be great here as well as any other veggies you can think of.
Prep Time 5
Cook Time 40
Servings
Ingredients
Prep Time 5
Cook Time 40
Servings
Ingredients
Instructions
  1. Preheat the oven to 400°. In a large bowl, toss the butternut squash with 1 tablespoon of the olive oil. Season with salt and pepper. Spread the squash on a baking sheet in a single layer and roast for about 25 minutes, until tender, tossing once halfway through.
  2. Meanwhile, in a medium skillet, add 5 slices of bacon diced. I typically use kitchen scissors and just cut the slices into pieces as I'm adding them to the pan to avoid getting a cutting board dirty. Cook until bacon pieces are crispy, then remove bacon with slotted spoon. In the bacon drippings, add the spinach, onions, and garlic. Cook over moderate heat, stirring, until tender.
  3. In a separate bowl mix tuna, mayo, mustard. After the squash is done and the spinach, onions, and garlic are tender and fragrant. Mix everything in with the tuna mix. Then place in a round or square casserole dish, top with crushed plantain chips (leave out for Whole 30), and bake at 350 for 15 minutes.
Recipe Notes

Spice it up with some crushed red pepper if you like spicy or even some curry powder would be yummy. 🙂 If you are ok with dairy you can add parmesan cheese to the top as well.

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Low-Carb Pumpkin Spiced Ice Cream

Fall is finally here in Ohio, although this weekend has still been a little on the warm side, snow is in the forecast for next week. Ekkk! We actually spent the tail end of last week exploring Washington D.C. with good friends that are living there for the semester, as he is teaching three classes from August to December. The weather was perfect. The classes are in the evenings because the students intern during the day at the Capitol, White House, and other offices. It was fun to explore the city with the kids, between the 2 families we have five children under 4 years old. So we got some fun looks! Although I don’t think I could ever really live in a city, I do love walking and taking public transit. Each day we are able to pass and exceed our 10,000 steps per day goal.

When we got home yesterday we swung by a local pumpkin farm on our way home and our daughter picked out some pumpkins. So in the spirit of fall and everything pumpkin here is another pumpkin recipe for you to try. I promise we eat more than pumpkin. This recipe could easily be converted to another flavor if pumpkin spice isn’t your thing! I made something similar with Vanilla extra instead for my daughter few weeks ago. At that time I left out the pumpkin puree, but next time I might leave it in and just swap the spices for vanilla.

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Low-Carb Pumpkin Spiced Ice Cream
A great low-carb treat for the fall "Pumpkin Spice" season. I am a diabetes specialist so I love to have a good low carb ice-cream recipe to share with my patients. Quality stevia is my go-to non-caloric sweetener. It's much easier to find than a quality monk fruit product. I find the liquid stevia much less bitter than the powdered forms.
Prep Time 15 min
Cook Time 15 min
Passive Time 30 min
Servings
Ingredients
Prep Time 15 min
Cook Time 15 min
Passive Time 30 min
Servings
Ingredients
Instructions
  1. In a sauce pan, whisk egg yolks with 1 cup cream. Dissolve pumpkin pie spice and heat until a slow simmer. Can simmer for a few minutes to cook the egg yolks a bit. Remove from heat, let cool in the fridge for about 15-30 min. Then mix the rest of the ingredients into a large bowl. Pour the batter into an ice cream maker and process according to the machine’s instructions. When the ice cream is done, serve immediately for soft serve or spoon into a shallow container, lay plastic wrap directly onto ice cream (to avoid freezer burn), and freeze until firm. Depending on the size of your ice cream machine, you may have to process this amount in two batches.
Recipe Notes

I used the Kitchen Aid Stand mixer ice cream maker attachment.

If you don't mind the raw egg yolks, you could process without the first step. You may need to blend in a high speed blender to get pumpkin pie spice dispersed well.

This recipe could be done with all cream instead of half and half if you want it really rich.

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