Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Gluten Free: Almond Muffin in a Minute


Gluten Free :  Almond Muffin in a Minute




1/4 cup Almond Meal Flour

1 tsp Sucralose Based Sweetener (Sugar Substitute)

1/4 tsp Baking Powder (Straight Phosphate, Double Acting)

1/8 tsp Salt

1/2 tsp Cinnamon  ( Saigon or Thai )

1 large Egg (Whole)

1 tsp Canola Vegetable Oil  ( I would try sesame or coconut oil)




Place all dry ingredients in a coffee mug.  Stir to combine.

Add the egg and oil.  Stir until thoroughly combined.

Microwave for 1 minute. Use a knife if necessary to help remove the muffin from the cup, slice, butter, eat.

Note: Your MIM can be toasted once it’s cooked and topped with cream cheese if you like. Replace the cinnamon with other spices, sugar-free syrup or 1/2 tsp unsweetened cocoa (net carb count will be .2g higher).  Add a tablespoon of sour cream for a moister MIM.  Change the shape by making it in a bowl.


Please share with family and friends.  Call us if you need assistance with your healthcare needs.


Health and Wellness Associates





Cherry Cheese Pie: low carb



    • 1/2 cup Sugar Free Cherry Pie Filling
Nut crust:
    • 1/2 cup almond flour or chopped almonds
    • 1/4 cup raw coconut
    • 1/4 cup flax meal
    • 3 tbsp butter
    • 2 tbsp Splenda (or liquid eq.)
Whipped Topping:
    • 1 cup heavy whipping cream
    • 2 tbsp Splenda (or liquid eq.)
    • 1 tsp vanilla
Cream Cheese mixture:
  • 8 oz cream cheese, softened
  • 1/2 cup Splenda


  1. Preheat Oven to 375F.
  2. Combine almond flour, coconut, flax meal, butter, and Splenda together. Press into 9-inch pie pan or spring-form pan. Use a piece of plastic wrap to prevent sticking to your hands. Bake in oven for 8-10 minutes. Set aside to allow to cool.
  3. In a stand mixer, combine heavy cream, Splenda, and vanilla extract. Beat until soft peaks form and no liquid is in the bottom of the bowl.
  4. In your stand mixer, cream cream cheese and Splenda together on medium speed. Fold in half whipped topping, but be careful not to over-mix and lose the fluffiness of the whipped topping. Chill until nut crust is ready.
  5. On top of cooled crust, spread the cream cheese-whipped topping mixture out to the edges. Make as even as possible. Spread sugar free cherry pie filling on top of the cream cheese mixture.
  6. Pipe the remaining whipped topping along the outside of the pie pan.

Notes/Nutrition Info:

Nutrition Info per serving (assuming 8 servings): 256 Calories, 24.6g Fat, 4.7g Total Carbs (1.5g Fiber), 5g Protein


Cranberry Crisp : Low Carb



  • 12 ounces fresh cranberries, rinsed and patted dry
  • ⅔ cup sugar substitute and ½ cup more (We use Splenda)
  • ½ cup chopped walnuts
  • 1 large egg (may use 2 egg whites)
  • ½ cup almond flour (*ground whole almonds)
  • ⅛ teaspoon salt (pinch)
  • Faux Vanilla Ice Cream Ingredients:
  • 1 cup heavy cream
  • ½ cup sugar substitute
  • 1 teaspoon no sugar added vanilla extract
  • 2 tablespoons whole milk ricotta cheese


  1. Preheat the oven to 325 degrees F and spray a 10 inch deep dish pie pan with vegetable oil spray.
  2. Place the rinsed and dried cranberries into the pie pan and sprinkle with ⅔ cup sugar substitute and the chopped walnuts.
  3. Add the egg and remaining ½ cup sugar substitute to a bowl and whisk until frothy.
  4. Using a rubber spatula, fold the almond flour and salt into the frothy egg mixture and pour over the cranberries; spreading the mixture out to about ½ inch from the edge of the pie pan. (A ½ inch wide ring of cranberries around the edge of the dish should still be visible.) Bake for 40 to 45 minutes until top is golden brown, remove and let cool before
  5. slicing into 8 wedges. Serve warm topped with a scoop of quick and easy to make “Faux” Vanilla Ice Cream and chopped walnuts if desired.
  6. To Make Faux Vanilla Ice Cream: With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the sugar substitute, extract and ricotta cheese. Continue to whip on high until peaks form. Be careful not to over-whip, or cream will break. — Using a 3-ounce ice cream scoop, place 1 scoop each in a champagne glass and freeze as “faux” ice cream or serve refrigerated as a parfait

It’s a cookie, it’s a Pie, it’s a ….it’s hard to say what it is except phenomenally good and easy to make! The crispy cookie topping is to die for and the tart cranberries are a refreshingly different contrast that makes you say ‘Mmmm’! But be careful as trying to figure out just what this new taste sensation is all about can easily lead to eating about ⅔rds of a whole pie in the name of research and development; I should know!


Holiday Almond Cookies

almond cookies


Prep Time 15 min / Cook Time 10 min

shopping list
2 large eggs, room temperature
20 drops red or green food coloring (optional)
1 cup sugar substitute
1 1⁄2 cups almond flour, ground from blanched almonds
1⁄8 teaspoon salt (pinch)
1 tablespoon butter softened to room temperature
24 pieces almond slices

1. Add the eggs to a bowl and whisk until frothy.

2. Then add the food coloring and sugar substitute and blend.

3. Next add the almond flour, salt and butter and mix well with a wooden spoon.

4. Place soft mixture on a 12 inch length sheet of Saran wrap and roll up like a burrito into a log about 8” long and twist the ends of the Saran wrap to close. Refrigerate overnight or freeze for about 1 hour until firm. (You can reshape the log after about 45 minutes of chilling into a more round shape if needed.)

5. Preheat oven to 375°F and line a sheet pan with parchment paper or a silicone mat.

6. Remove log from refrigerator or freezer and unwrap the Saran wrap. The dough will be very sticky so be sure to use a thin, sharp knife and work quickly to slice the dough into 24 even pieces with a constant back and forth slicing motion and place them evenly spaced on a sheet pan. (If they get out of shape just press them back into shape on the cookie sheet with your fingers.)

7. Top each raw cookie with a single almond slice, pressing it down about half way with your finger to make it stick and bake for 10 minutes until golden brown. Cool and serve or store on the counter in a covered container for up to 3 days.

Calories 90 / Fat 7g / Protein 3g / Fiber 1g / Net Carbs 3