SHOPPING LIST
If you haven’t noticed, I do not allow advertising on my site.
I just didn’t agree with some of the products that were advertised. They were keto products, but they were unhealthy and I would never personally eat most of the products. It was hard to say no to blog advertisements; they pay thousands of dollars a month, but I just felt uncomfortable about having the products I didn’t recommend on my website.
Instead, I have created a shopping list where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive).
I have done a lot of detective work and found the lowest prices on for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements, and skin products are on my list.
I rarely waste time in the grocery store because I find everything online for a way better price!
All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission that helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!…but I love helping!).
I also have GREAT HOLIDAY GIFT IDEAS on the list!
You can get my full shipping list HERE.
Happy Shopping and THANK YOU for all your support!!!
COOKIES:
14 oz almond butter
2 egg whites
1 cup Swerve (OR 1/2 cup Allulose)
FILLING:
1 cup butter, at room temperature
1 cup Swerve
2 tsp vanilla extract
2 pasteurized egg yolks
4 tsp unsweetened cocoa powder
COATING:
12 oz ChocoPerfection dark chocolate, chopped
4 tsp coconut oil or melted butter
OR
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
6 TBS almond milk OR heavy cream
1/4 cup Swerve confectioners
1 tsp stevia glycerite
To prepare cookies: In a bowl of an electric mixer on medium speed, beat almond butter, egg whites, and natural sweetener until thoroughly combined, about 2 minutes, scraping downsides of the bowl as necessary. Cover the bowl with plastic wrap and refrigerate at least 30 minutes.
Preheat oven to 325 degrees and line baking sheets with parchment paper.
Using a small scoop, form dough into balls (or drop by heaping teaspoons) and place 2 inches apart on prepared baking sheets.
Moisten the flat bottom of a glass with water, dip into ¼ cup of erythritol and carefully press prepared glass bottom into dough balls, flattening dough; repeat with remaining dough.
Bake until lightly brown, 18 to 20 minutes. Remove from oven and cool cookies on baking sheets for 5 minutes, then transfer to a wire rack to cool completely.
To prepare to fill: Line baking sheets with wax paper. In a bowl of an electric mixer on medium speed, beat butter until creamy, about 1 minute. Add sweetener, vanilla extract, egg yolks, and cocoa powder, and mix until smooth, (scraping downsides of the bowl as necessary) about 2 minutes.
Using a small knife, spread about 1 tablespoon filling on top of each cookie, making a rounded top. Transfer cookies to prepared baking sheets and refrigerate for at least 1 hour.
To prepare chocolate coating: Break the chocolate into small pieces. In a double boiler over gently simmering water (or in a microwave oven), melt chocolate. Whisk in 2 teaspoons oil (or melted butter), adding more to reach desired consistency. (OR: Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides smooth chocolate).
Place the butter and chopped chocolate in a double boiler (or in a heat-safe dish over a pot of boiling water). Stir well until just melted (don’t burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick). Let mixture cool for a few minutes, then dip cookies into chocolate mixture, holding onto the almond base.
Return cookies to prepared baking sheets and refrigerate until chocolate hardens at least 30 minutes. Store in refrigerator and serve chilled. Makes 24 cookies.
NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 289 calories, 18g fat, 3.2g protein, 30.7g carbs, 1.4g fiber
Healthified Cookie = 187 calories, 18g fat, 3.2g protein, 3.8g carbs, 0.7g fiber
Testimony of the Day from a Type I diabetic
“Maria, Kathy, and I have to let you know what the time with you has done for us. As you know I am a type 1 diabetic and am always looking to improve my eating habits. And like most Americans, we are also trying to fight the onslaught of cheap easy food and what it does to us. My goal as a type 1 diabetic was to reduce my insulin intake and to stop taking drugs that doctors feel are necessary for diabetics take just because we are diabetics.
In my search for better meals and healthier eating a friend of mine recommended you. From our very first session I learned, I was close. But, the little changes I made were a world of difference. And as continue making changes that are in line with your teaching I continue to heal my body. For example, before we changed our food combinations I was taking up to 40 units of insulin a day.
The changes started lowering the amount of my daily use of insulin on the very first day. I am now down to using between 15 and 20 units a day. That means my body is storing less fat and I am beginning to fuel my body with fats and moderate protein instead of carbs. What is more impressive is that I have never been under 20 units of insulin a day in five years as a diabetic. I thought the first day was a fluke. But, it is now the norm. And most important I am eating as much if not a little more food each day. I am not starving at all. My wife is not as strict as I am. However, she is making the changes I am making every day. She is also losing weight and getting closer to her natural body weight. There is little to no effort to make the changes.
The only things that are hard for her to give up totally are wheat bread and a little Diet, Dr. Pepper, a week. However, she is taking steps every day to change her life over and plans to be completely changed in the next few weeks.
Thank you, Maria, for helping us get on the right path to better health. Marc”
To get started on your path to health click HERE. I’d be honored to help you too!
From the Chapter: Keto-Adapted Diets Help Heal Auto-Immune Disorders
I get a lot of type 1 diabetics that comment or write to me saying that I need to remember to say type 2 diabetes when I write about carbohydrates and my success stories. I understand the differences between type 1 and type 2, but a well-formulated keto-adapted diet does help type 1 also! Type 1 diabetes develops when antibodies destroy the cells in the pancreas that produce and secrete insulin. The body normally produces these antibodies to defend itself from foreign invaders, but sometimes these helpful antibodies turn on the body’s own cells. In the case of type 1 diabetes, the antibodies target the pancreatic cells. Most of the time, these antibodies can be identified through the examination of a blood sample. When antibodies are present in the blood, it means the blood is attacking a foreign substance. When food leaks from the intestines into the bloodstream (because of leaky gut), the blood reacts by attacking the protein found in foods, such as the gluten found in wheat or the casein found in dairy. In this case, we need to lower the autoimmune response as well as count carbohydrates and excess protein. This is why a high-fat, moderate-protein, low-carb, and allergen-free diet works for autoimmune disorders. There have been several studies proving an association between type 1 diabetes and celiac disease[51], so when eliminating gluten, carbs, and excess protein, I have some awesome results. 
If you are a type 1 diabetic and you start to eat a well-formulated keto-adapted diet, it is extremely important to work closely with your doctor. When clients tell me that their doctor told them, “Don’t worry, eat whatever you want, just make sure you cover your glucose with insulin,” it’s like saying to a firefighter, “Don’t worry, pour as much gasoline as you like on that fire, as long as you cover it with enough water.” It is absolutely dangerous and irrational. In this case, I suggest finding a new doctor who will encourage you to eat a keto-adapted diet while watching your need for insulin.
To read more, check out Keto-Adapted.
Click HERE to get a limited edition of the Hard Cover.
Click HERE to get a softcover.
Thank you all for your love and support!
Hello Maria:
I’m very allergic to the chicory root fiber in Just Like Sugar. I’ve tried using erythritol and stevia instead in some of the cookie recipes that you call for Just Like Sugar; but my husband gives them the thumbs down. Any other suggestions? I’ve been looking into Inulin powder made from Jerusalem artichokes as well as Luo Han Guo Extract Powder which is what the new sweetener Lankato is made from. Have you tried either of these? Thanks for your help as always.
Thanks for your interest Mearced!
I haven’t tried those 2 sweeteners…sorry
But have you tried ZSweet? Most people say they prefer that sweetener. I also suggest Xylitol, which gives more of a regular sugar taste…most people can’t tell the difference:)
Happy Eating!
I’m going to order the sweeteners after reading about them. The inulin sweetener is a prebiotic – very high in fiber. The other appears to just be an extract from an Asian fruit that is considered a “super food” and is 200 times sweeter than sugar. I’ll give you my feedback on them once I test them out.
Please tell me you don’t really mean 12 ounces of ChocoPerfection. I really want to make these cookies, but can’t imagine sacrificing more than 6 of my precious bars. That would make these cookies over $35 and seems like an awful lot of chocolate for 24 cookies.
what are your thoughts on Xylitol?
Sorry to bother you again Maria, but you had recommended the ZSweet. It appears that it is just powdered erythritol. I could try grinding my NOW brand erythritol, if that would be comparable. Otherwise, I have the ZSweet in my Amazon cart from your link, so if you could let me know. Thanks so much!!!
PS – A cheaper alternative chocolate bar is an unsweetened chocolate bar that is 99% cocoa at World Market/Cost Plus. It is $2.99 per bar. I use it in all Maria’s recipes and just add stevia to sweeten.
Thanks again Mearced!
Can I get the name brand of the Inulin Powder? All I can find are brands that use the Chicory Root. I would like to try the artichoke extract.
I also would like the name of the brand of Luo Han Guo you use. I would love to try that too!
Happy Baking!
Great thoughts you got there, believe I may possibly try just some of it throughout my daily life.
IT Consulting
Great family picture-thanks for sharing
Love the family photo. It is wonderful. The cookies look yummy!!
Here is link to Jerusalem Artichoke inulin: http://www.purejoyplanet.com/store/product_info.php?products_id=514
Lankato (Luo Han Guo with Erythritol)can be purchased at Netrition.com or Body Ecology or Pure Joy Planet (much less at Netrition!)
Luo Han Guo Extract comes in many different forms. Straight extract powder can be purchased at znaturalfoods.com. Vitacost carries a glycerin extract Luo Han made by Kal. Swansons Vitamins carries their own brand that combines xylitol and lo han. iHerb.com carries Jarrow Lo Han (combined with inulin & xylitol).
Another interesting inulin is made from agave. Again znaturalfoods.com carries this as well as Vitacost and iherb.com (VivAgave Organic Blue Agave Inulin)
Maria – I will also email you with some good information links on Luo Han Guo.
Is anyone using Jerusalem Artichoke inulin as a sweetener and if so how is it in baking?
XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol. I only use it when I have to due to since it has a higher calorie content and causes an increase in insulin. Before I found JUST LIKE SUGAR, I used this for my caramel sauce.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% fewer carbs than table sugar)
CONVERSION= Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. Acid-producing bacteria falls as much as 90%. After eating xylitol, the bacteria do not stick well on the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine in stopping bacterial growth to help prevent ear infections in young children. It also clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol can also help by breaking the cycle of bronchial inflammation.
4. Help clear up Candida (yeast overgrowth).
5. Increases White Blood Cells: Increasing immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer.
UNDESIRED PROPERTIES = Xylitol has very few known side effects, although some people report diarrhea when adding xylitol into their diets.
FYI Maria –
I tried the agave inulin and don’t have a bad reaction like I do to the chicory root inulin (Just Like Sugar). I was concerned that it was made from agave because I know agave has such a high glycemic index. But the inulin has the same nutritional properties as other inulin powders. Thought you’d want to know this in case you come across others who are allergic to chicory root.
Mearced
Thank you so much Mearced!!!
Oh no! The Art of Eating Healthy is not available on Amazon.ca. I am from Canada, is there any other way that I can order it?
Only way is for us to ship to you (or ebook on iBooks or kindle). Can I have your address and we can see how much shipping would be…
Happy Reading!
I find zsweet too be way too sweet. I have used it in a few of your recipes, the same amount of erythritol you suggest is how much zsweet I add. I am afraid to use less of the zsweet because i don’t want to ruin the consistency of the baked good. Any suggestions? Is the erythritol/stevia glycerite mix less sweet?
When i use the zsweet…i basically only taste the zsweet.
Hmm, I haven’t heard that before. I think zsweet is about the same sweetness as erythritol and stevia. Everyones taste buds are different so you could just try a little less sweetener next time. Good luck! 🙂
Maria, is there a difference in quality between the Better Stevia Powder Extract and the Stevia Glycerite? I know serving size is 1 scoop vs. 4 drops. So, if your recipe calls for a teaspoon of the glycerite, how many drops/scoops is that?
Yes, that should work. 🙂
I maria I just found your site and I am in love with you!
What sweetener is the best healthwise regardless of price?
I use xylitol but would like to use an alternative as you mention it is high in calories. I think you say elsewhere its not great for digestion?
I dont like the taste of stevia drops though I do have some green powdered stevia from the health store, though an apple pie with it tasted odd.
I suffer from major bloating which I am figuring out what from, Ive eliminated everything from my diet except fish and veg and slowly introducing. Cheese made me bloat like I was 12 months pregnant lol! I can have full cream capuccino but then another time I had it after a meal and I bloated lots.. strange.
Thank you! I like Swerve best. It taste the closest and baked the closest to sugar. 🙂
But for healthwise is Swerve the best? Ive never heard of it til now. Ill order some online.
Yes, in my opinion it is. 🙂
Here is my problem with stevia glycerite (and it isn’t with the stevia):
One teaspoon of vegetable glycerin contains about 5 g of carbohydrates. Vegetable glycerin contains slightly higher amounts of carbohydrate per teaspoon than table sugar. One teaspoon of granulated sugar contains only 4.2 g of carbohydrates.
Doesn’t that translate into calories/carbs in?
I have done a lot of research on this. The latest information has shown that vegetable glycerin seems to be another ingredient like sugar alcohols that are not digestible. But it may depend on the person and their metabolic state (in ketosis or not). I have tested it and it doesn’t spike my blood sugar.
Also – isn’t erythritol/xylitol made from corn and shouldn’t we be avoiding corn (as it is GMO-ed to the max!) ?
Not all of it is. Swerve is not made from any GMO sources. 🙂
thanks!
…but isn’t it still from corn? (high in omega 6?)
Sometimes. Not all are from corn, sometimes birch (xylitol). When it is made form non-GMO corn, none of the starch or omega 6 is left in the end product. Here is a description of how the Erythritol in Swerve is made.
“Erythritol is made by fermenting glucose with Moniliella pollinis (a natural microorganism found in honeycomb) which breaks down the glucose and yields erythritol. Erythritol also naturally occurs in many fruits and vegetables like melons, grapes, asparagus as well as fermented foods.”
I’m sure you’re familiar with the studies that are saying artificial sweeteners are just as bad for weight and blood sugar control as plain ole sugar. For example this one http://www.diabetesincontrol.com/index.php?option=com_content&view=article&id=14903&catid=1&Itemid=17 The gist being that just the experience or even the aniticipation of sweetness messes up the blood sugar control.
I know that they are usually talking about diet drinks, and there’s not much differentiation between one sweetener and the next. But I’m wondering where you come down on this issue? Is something sweetened with Swerve or E just as bad as splenda or aspartame or any other non-sugar sweetener? Or is there any difference?
I definitely wouldn’t include Swerve or Stevia in the same group as those artificial sweeteners. In those studies people we still eating high carb diets and no study has been done where they are used in conjunction with a ketogenic diet (high fat, low carb). I know that for me and my clients, using them in moderation gets them off diabetes medications and reverses metabolic syndrome. 🙂
Hi Maria! I just purchased your book on metabolism and I am learning so much that I did not know. Question: your book caused me to question my stevia and look at the ingredients (first ingredient is maltodextrin). Do you have an opinion on that?
Second: sugar alcohols cause me to run to the bathroom! (sorry for the tmi). Is Erythitol different?
I plan on purchasing a few of your cookbooks but I am trying to get my ducks in a row on the sweetener issue. 😉
Yes, maltodexterin is bad. Find one without it. Everyone is different, but erythritol is a sugar alcohol.
thank you! I will check out that Now foods stevia glycerite via your amazon store. Again, thank you. Your book on metabolism has been an eye opener. soooo much information. can’t wait to read more of your books!!! 😉
ok, I just remembered. I can tolerate a low amount of sugar alcohols. If it has like under 4 g per serving I am usually ok. Does your book “The Art of Eating Healthy:Sweets” list sugar alcohols in the per serving breakdown?
thank you.
I don’t, but you I use Swerve which has 5g sugar alcohol per teaspoon. 🙂
Maria, thanks for your books, blog, and Amazon store. You’ve really enlightened me. Question re sugars… what do you think of COCONUT CRYSTALS/SUGAR? I’m searching for a LC sweetener that tastes good. Thank you.
Sorry, it is still just sugar in the body. Thanks! 🙂
I can’t keep up w the sugar substitutes!
Lots of your recipes use Swerve, so I bought some. Alternatively you seem to use stevia glycerite a lot, so I bought some. Now you seem to be using Just Like Sugar! I tried to substitute Swerve for it in one if your cookie recipes and it came out WAY too sweet, and way too cool. So, unless I want a pantry fully stocked w different sweeteners, what can I substitute for Just Like Sugar. Also, is Swerve the same as ZSweet?
PS: I love your blog & your recipes. Thank you for allowing me to stay gourmet w/o the grains!
I would sub Swerve but if it was too sweet last time, try 3/4 cup (for the 1 cup JLS).
Hi Maria,
Is it better to use stevia glycerite or simply liquid stevia (with no glycerine, only purified water)?
Thanks.
Either is good but the glycerite tends to be less bitter aftertaste. 😉