Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes
Keto Shamrock Shake Bites
Original Recipe: realbalanced.com
- 2 cups (480mL) canned coconut milk, divided
- ½ cup (80g) gelatin powder
- 3/4 cup (~30g) loosely packed spinach
- 3 tbsp (~12g) vanilla protein powder
- 2–3 tbsp (24g-36g) golden monk fruit sweetener, divided, depending on sweetness preference
- 2 tbsp (28g) coconut butter
- 2 tbsp (~4g) fresh mint leaves
- 1/2 tsp matcha green tea powder
- 1/4 tsp peppermint extract
- To a small mixing bowl, add 1 cup (240mL) coconut milk. Sprinkle gelatin powder atop coconut milk. Set the bowl aside to allow gelatin powder to bloom for 5 minutes.
- In a small saucepan over medium-low heat, heat the remaining 1 cup (240mL) coconut milk until warmed, about 5-7 minutes. Add bloomed gelatin to the saucepan and stir until incorporated. Remove saucepan from heat and pour the mixture into a blender. To the blender, add spinach, protein powder, 2 tbsp (24g) monk fruit sweetener, coconut butter, mint leaves, matcha powder, and peppermint extract, moving quickly to avoid gelatin mixture from cooling and thickening.
- Blend mixture until all ingredients are thoroughly mixed. Taste mixture and add an additional 1 tbsp (12g) monk fruit sweetener based on sweetness preference. Pour blended mixture into silicone mold cavities and transfer silicone mold to the refrigerator to chill until fully set, about 2-3 hours, before popping bites out of silicone mold cavities.
- Canned Coconut Milk: Both the solid and liquid portion can be used here. I would suggest weighing this ingredient to ensure you use the proper amount. If you prefer, you can solely use the solid part of the coconut milk or solely use the liquid part.
- Canned Coconut Milk Substitution: If you do not have a nut allergy or intolerance, unsweetened almond milk can be used here. If you do not have a dairy allergy or intolerance, heavy cream can be used here. Note that these substitutions will change both the consistency of the bites and the nutrition information.
- Vanilla Protein Powder Substitution: Any low-carb vanilla-flavored protein powdered should substitute in just fine here.
- Sweetener In Protein Powder: The vanilla protein powder I use contains stevia, which is quite sweet. Depending on your sweetness preference, you may need more or less monk fruit sweetener added. Start with 2 tbsp (24g) golden monk fruit sweetener, taste, and, if preferred, add an additional 1 tbsp (12g).
- Golden Monk Fruit Sweetener Substitution: Classic Monk Fruit Sweetener, erythritol, or Swerve can be substituted in for Golden Monk Fruit Sweetener at a 1:1 ratio. Powdered and liquid stevia should work in this recipe, but I cannot personally give recommendations on amounts as each brand is so different. If you want to use powdered or liquid stevia, I would suggest finding a conversion chart for that particular brand’s product.
- Coconut Butter Substitution: No-Sugar-Added SunButter can be substituted in for coconut butter at a 1:1 ratio. If you do not have a nut allergy or intolerance, unsweetened almond butter or unsweetened peanut butter can be used.
- Where To Purchase Monk Fruit Sweetener: Monk fruit sweetener is becoming widely available for sale at most grocery stores, especially speciality food stores and Costco. I, however, purchase mine online from Lakanto and have it directly shipped to me.
- Where To Purchase Matcha Green Tea Powder: Matcha powder is typically available in specialty grocery stores in the Coffee & Tea aisle. For this recipe, you want the powder, not matcha in a teabag. I personally order mine online from Ujido.
- Silicone Mold: Any silicone mold with small cavities should work just fine here
- Storage: Store these fat bomb bites in an airtight container in the refrigerator and eat within 5 days. Alternatively, these can be stored in the freezer for up to 1 month. If frozen, before eating, thaw fat bombs in the refrigerator.
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