Holiday recipes - Dr. Don Colbert, MD Dr. Don Colbert, MD

Scrumptious Low-Carb Pecan Pie Cheesecake (Only 4 Grams Net Carbs!)

Don Colbert, MD — Tue, 15 Dec 2020 09:00:00 +0000

There is something magical about Pecan Pie Cheesecake. It “screams” Holiday deliciousness. But, did you know that the typical pecan pie cheesecake contains about 1/4 cup sugar? Per serving! That’s right, with every slice you’re consuming over 50 grams of sugar and almost 60 grams of carbohydrates.

As you know, overconsumption of sugar is deadly.

But, there’s good news for this Holiday Season! You can make this delicious Pecan Pie Cheesecake with only 4 grams of net carbs. You’ll still get all the wonderful health benefits of pecans, and none of the sugar.

Similar to our Keto Zone Cinnamon Rolls, this recipe takes some work, specialized ingredients, and finesse. But, don’t let that deter you, it’s well worth the effort! Here’s how and why to make our healthy, low-carb Pecan Pie Cheesecake for the Holidays.

Keto Zone Recipe

Most Scrumptious, Low-Carb Pecan Pie Cheesecake

Cook Time2 min–50 min

Net Carbs4g

Calories436

Ingredients

1 cup pecans, ground
1 cup almond flour
1/4 cup coconut flour
1/4 cup granulated Erythritol (ie. Swerve) or Allulose
1 1/2 teaspoons cinnamon
1/2 teaspoon vanilla extract (preferably sugar-free)
1/4 cup melted unsalted butter
2 1/2 cups cream cheese, softened
1/3 cup granulated Erythritol or Swerve or Allulose
10-15 drops liquid stevia for extra sweetness (optional)
1/2 cup organic sour cream, at room temperature
1/4 cup organic heavy whipping cream
1 tablespoon vanilla extract, preferably sugar-free
1 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon baking powder
3 large grass-fed/organic eggs, at room temperature, lightly beaten
1/3 cup low-carb brown sugar substitute such as Swerve, Sukrin Gold, or Allulose
4 tablespoon sugar-free maple-flavored syrup
1 teaspoon xanthan gum
1/2 cup unsalted butter
2 large grass-fed/organic eggs
1/2 cup organic heavy whipping cream
1/4 teaspoon sea salt
2 cups coarsely chopped pecan

Instructions

Adjust your oven rack to the middle of your oven. Preheat the oven to 320 °F (convection) or 355 °F (conventional). Prepare a 9-inch springform pan by lining with parchment paper or applying butter to the bottom and sides.
To make the crust, combine the crust dry ingredients in a food processor and pulse until mixed. Add in butter and vanilla extract.
Pour the crust mixture into the prepared pan. Press the crust 3/4 of the way up the sides using your fingers. Press crust onto the bottom using a flat-bottomed cup or utensil.
Refrigerate the crust for 20 minutes.
Meanwhile, begin making the filling. Beat the cream cheese and sweetener in a large mixing bowl with an electric mixer on medium-high speed. Beat until smooth and creamy.
Next, add in the heavy cream, sour cream, vanilla, baking powder, cinnamon powder, and salt. Continue to beat until well combined. Lastly, beat in the eggs just until combined.
Pour the filling through a fine-mesh sieve if available, or otherwise work to remove any clumps. Remove pan from refrigerator. Spread filling evenly into the bottom of the pan.
Wrap a large baking sheet in foil completely, from underneath to the top-side and up all sides. Fill the baking sheet with water. Place the cheesecake pan in the center of the baking sheet filled with water. Put in the oven and bake for 40 minutes.
Meanwhile, prepare the topping. In a medium saucepan, combine the brown sweetener, maple syrup, xanthan gum, and butter. Stirring constantly, cook over medium heat until it reaches a boil. Then, continue to boil for 2 minutes. Remove from heat and let cool while the cheesecake is baking.
On the side, whisk the “pie-topping” eggs, salt, and cream together. Then, set aside.
Once the cheesecake has baked for 40 minutes, remove it from the oven. Reduce oven temperature to 300 °F (convection) or 340 °F (conventional).
Slowly whisk the egg mixture with the cooled syrup until well combined. Add chopped pecans and stir to combine. Gently spoon the topping over the cheesecake.
Return cheesecake to the oven and bake for another 40-50 minutes, until the top is golden brown and crisp. If the edges begin to over-brown during baking, remove, cover with foil, and then continue baking.
Transfer to a wire rack and cool completely. Cover the cheesecake and refrigerate for at least 4 hours before serving.
To serve, run a sharp knife under hot water and carefully dry the blade. Make the first cut. Repeat by rinsing the blade under hot water, carefully dry it, and make the next cut. Enjoy!

Per Serving
Calories 436
Fat 44g
Net Carbs 4g
Fiber 5g
Protein 9g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

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Another Low-Carb Sweetener Option for Chilled Desserts

If you’re able to get your hands on some for this dessert, try using allulose low-carb sweetener instead of erythritol in this dessert. When using erythritol in chilled desserts, they may become a bit crystallized, giving it an uneven texture. This isn’t a huge problem, but it can be avoided with allulose. It can be used directly in place of erythritol, in the same amounts. It has the same carb count. However, it is slightly more pricey.

Why Eat Pecans Now and Throughout the Year?

This dessert doesn’t just omit the sugar. It also brings all the nourishment of pecans! What do they do in the body? Pecans:

Support bone health, especially in women (1). They are a good source of manganese, copper, and zinc, minerals known to promote bone density and health.
Improve brain health, especially in those who are seeking treatment after alcohol abuse (2). Pecan’s thiamine helps the brain recover and repair.
Reduce free radical damage and brain degradation by neutralizing free radicals. Pecans’ nutrients also help improve brain dopamine and galactose pathways.
Support heart health by promoting healthy blood pressure levels and improved cholesterol (3). Pecans provide plant sterols, antioxidants that can reduce oxidation of LDL cholesterol, and healthy fats to support heart health (4).

To read all about the health benefits of pecans, check out this post and Pecan Tartlet Recipe.

Bottom Line

Just because you’re healthy and eating low-carb doesn’t mean you have to skip scrumptious desserts. Indeed, we’ve saved the most scrumptious one just for you? Enjoy our healthy Low-Carb Pecan Pie Cheesecake this Holiday Season!

The post Scrumptious Low-Carb Pecan Pie Cheesecake (Only 4 Grams Net Carbs!) appeared first on Dr. Don Colbert, MD.

Benefits of Cranberries and Keto Zone Jam

Don Colbert, MD — Tue, 13 Nov 2018 16:26:21 +0000

Run, don’t walk, to your nearest grocer.

For a limited time, you can buy an amazing keto zone fruit. It’s a nutrition powerhouse. And, it’s most likely on sale.

Fresh cranberries.

What’s so great about cranberries that you should run?

Amazing antioxidants, phytochemicals, and more.

Like other richly colored purplish-red fruits and vegetables, cranberries contain concentrated anti-inflammatories and antioxidants. The benefits of cranberries include heart health, urinary tract health and potentially anti-cancer action.

Best of all, they are not full of sugar.

In fact, Keto Zone Cranberry Chia Jam is a delicious and can used throughout the year. It’s a sweetener, topping, or stand-alone treat. With living chia seeds, it’s also filled with health-promoting healthy bacteria.

Don’t wait. Buy up all the cranberries you can find.

4-Ingredient Whole-Berry Keto Zone Cranberry Chia Jam

Ingredients:

1 lb cranberries
4 cups water
1 cup chia seeds
1.5 cups granular erythritol or xylitol (if using xylitol, take great care to keep it away from dogs as even small amounts can be fatal)

Instructions:

Bring water to boil on stove top.
Add cranberries. Once boiling again, reduce to a simmer for about 10 minutes or until the cranberries pop open.
Cool slightly for 5 min. Add erythritol and chia seeds. Stir well.
Pour into jars, and allow to cool in the refrigerator for 12-24 hours to thicken.
Makes about 5 cups. Store in refrigerator for 1-2 weeks or freeze for up to 6 months.

Nutrition info (1 Tbsp.): 17 calories, 2 grams carbs, 0.4 grams net carbs, 1.6 grams fiber, 0.4 grams protein

Cranberries may taste a bit tart, but their nutrients are sweet for your health.

Like any berry or whole food that’s naturally vibrant in color, you can bet that beneficial antioxidants are responsible for its beautiful hue.

These anthocyanins perform a variety of healthful functions in our bodies to promote health and wellness. Here’s are 4 distinct health benefits of cranberries.

Whole Body Health Benefits of Cranberries

Cardiovascular Health

Whole cranberries protect the cardiovascular system and the liver. In fact, the health benefits come from whole berries rather than cranberry juice or extracts.

Whole cranberries can help the body reduce cholesterol. In addition, they promote less arterial wall stiffness, and thereby support lower blood pressure (1).

Urinary Tract Health and Antibacterial Action

Cranberry’s specific antioxidants and flavonoids, the proanthocyanidins (PACs), support urinary tract health and may help prevent and decrease the severity of infections (UTIs).

How?

The unique structure of PACs acts as a barrier to infecting-causing bacteria that might otherwise latch on to the urinary tract lining (2).

What’s more, cranberries may offer anti-bacterial protection to other parts of the body as well. For example, cranberries may also reduce the formation and potency of Helicobacter pylori, a bacteria linked to stomach ulcers (3).

Concentrated Antioxidants and Phytochemicals

The anthocyanin content of cranberries, which give cranberries their amazing red color, increases as sunlight strikes the berry during its growth. Since cranberries float in water and are exposed to light during harvest, their anthocyanin continues to concentrate to levels higher than other berries (4).

This special nutrient is well-preserved when refrigerated and frozen, so it’s a great choice to buy cranberries and freeze them for use throughout the year.

Then, when you dig in and consume the berries, anthocyanin and other phytochemicals fights oxidative stress and discourages the production of inflammatory hormones in the body.

Anti-Cancer Nutrients

Cranberries are a potentially strong anti-cancer food.

Specifically, lab studies have shown they block expression of matrix metalloproteinases (MMPs); inhibit ornithine decarboxylase enzymes (ODCs); stimulate quinone reductase enzymes (QRs); inhibit Phase I detoxification enzymes (CYP2C9s), and trigger programmed cell death in tumor cells.

Cranberry nutrients also include quercetin, another cranberry antioxidant. Quercetin has been linked to the reduced growth of human breast and colon adenocarcinoma, and human myelogenous leukemia cell lines.

Together, these cranberry compounds may help prevent cancer and cause cancer cell death specifically for cancers of the breast, colon, lung, and prostate. (5 )

Raw Cranberries Retain Even More Nutrients

Want even more nutrients? Try raw cranberries.

Raw cranberries maintain their high levels of nutrients, but admittedly, they are a bit tough to chew.

Try adding raw cranberries to a smoothie so they are broken down and blended.

Bottom Line

It’s not often that a truly amazing berry is also considered inexpensive. But, during the last 2 months of the year, prices drop and cranberries are abundant.

So run, don’t walk, to your nearest grocer.

The exercise and fruit will prove to be wonderfully healthful.

The post Benefits of Cranberries and Keto Zone Jam appeared first on Dr. Don Colbert, MD.