Sugar-Free Pumpkin Cream Coffee

I was a DIEHARD Starbucks fan and when they released their pumpkin cream cold-brew…I was smitten! Now, I am a hot-coffee fan so the only thing that bugged me was that it was cold…BUT living in Texas, it’s nothing that would deter me from ordering. I LOVED it so much but I haven’t had Starbucks since last November when I found out about a bunch of health issues that my body was fighting. So that meant saying goodbye to my Pink Drink and Pumpkin Cream Cold-Brew. It was a sad day. BUT, my body feels SO much better and I will never go back! So that means that I have to adapt recipes and find stuff that will work for me. Thus, my latest fall coffee recipe was born! This is a hot coffee, with a subtle hint of pumpkin and you can kick it up a notch and make it a bulletproof version!

Without further ado…here is my Pumpkin Cream Coffee!

Ingredients:

Coffee Base

Make your coffee how you like! I prefer using my AeroPress with 1 scoop Four Sigmatic Mushroom Coffee with Lion’s Mane. I fill up my large coffee cup with water and microwave it for 3 minutes. While it is heating up, I add 1 scoop of coffee to my AeroPress and when the water is ready, I pour the water over the coffee grounds. I let sit about 2 minutes, then press it over my coffee cup.

Pumpkin Cream

  • 1/2 cup organic coconut cream or coconut milk (can)
  • 1 tsp organic pumpkin puree
  • 1/8 heaping tsp pumpkin spice
  • OPTIONAL: organic whole-leaf stevia

Using a handheld frother or small blender, froth/mix all ingredients for 1-2 minutes to build air and make the cream super frothy. If you like it sweet, add a drop or two of organic liquid whole-leaf stevia to taste before frothing.

Keto Coffee Additions

  • 1/2 TB organic grass-fed butter
  • 1/2 TB organic coconut oil or MCT oil

If adding the Keto coffee additions, use your frother or blender and mix these ingredients in with your coffee base before pouring over the cream.

Directions:

Once you have all ingredients ready, pour the pumpkin cream over your coffee and enjoy! I like to stir mine all together, but it’s pretty to look at when the cream is separated from the coffee. You could also make this a cold-brew but halving the water used to make your coffee and replacing it with ice. Let it cool a bit. Fill a cup with ice, pour over cooled coffee and top with pumpkin cream.

Did you make this recipe?

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Sugar-Free Lemon Mug Cake!

If you know me, you know I LOVE lemon anything!! Lemon pies, lemon cupcakes, lemon bars, lemon anything!

However, some of my favorite lemon recipes are loaded with cane sugar and dairy…which I cannot have because of my health issues (you can read about my health journey with Systemic Candida here).

This microwavable lemon mug cake is sugar free, gluten-free, Keto-friendly, dairy-free, and Candida-safe. If you are further along in your Candida journey and can have fruit, you could top this cake with fresh organic raspberries and coconut cream! It is perfect!! If you are more of a chocolate fan, this recipe will hit the spot as well!

Photo by Lukas on Pexels.com

SUGAR-FREE LEMON MUG CAKE

This sugar-free lemon mug cake is the most easy recipe to dive into at the end of a long day and it is made with only six ingredients:

  • Tiger nut flour is an amazing gluten-free flour! I wrote up a lot of info about this amazing nut-free flour here.
  • Egg – I use only one pasture-raised egg in this recipe.
  • Baking powder – I use Danielle Walker’s homemade baking powder recipe, since a lot of store bought versions have gluten, aluminum, corn, and/or GMOs. It is super easy to make your own and you probably have all the ingredients on hand!
  • Lemon juice – I use the juice of one fresh, squeezed lemon
  • Organic Stevia – I use only a couple drops of organic, whole leaf stevia for added sweetness.
  • Alcohol-free Vanilla Extract – I use Sprouts-brand organic alcohol-free stevia extract, or you could use this one as well.
Photo by Pixabay on Pexels.com

COOKING MUG CAKES

Mug cakes are usually baked in the microwave for only 90 seconds at high power (800W). Or, if you are more patient and/or don’t have a microwave, you can make this mug cake in an oven-safe ramekin and bake for 12-15 minutes in a preheated 350ºF oven. Whichever way you decide to bake your mug cake, you will know it is cooked through when you insert a toothpick in the center of the cake and it comes out clean or with no crumbs on it.

So without further ado, here is my favorite lemon mug cake!

SUGAR-FREE LEMON MUG CAKE

Total Time: <5 minutes

INGREDIENTS

INSTRUCTIONS

Microwave:

  1. Mix all of your ingredients in a microwavable coffee mug or bowl (make sure it is a large mug as the cake will double in height).
  2. Microwave on high for 90 seconds.
  3. Remove from the microwave and let cool a few minutes. Top with fresh organic raspberries, lemon zest, and a dollop of organic coconut cream.

Oven:

  1. Preheat the oven to 350ºF
  2. Thoroughly mix all ingredients in a small bowl and pour the batter into two small ramekins, or one medium ramekin.
  3. Bake in the preheated oven for 12-15 minutes or until cook through. Check after 8 minutes as it make cook faster depending on your ramekin size. Use a toothpick to test doneness.
  4. Let cool for a few minutes and then top with fresh organic raspberries, lemon zest, and a dollop of organic coconut cream.

Did you make this recipe?

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Sugar-Free Chocolate Almond Butter Mug Cake

This mug cake is one of my favorites for satiating that chocolate craving! I use tiger nut flour instead of almond flour for this recipe because of its natural sweet flavor and health benefits.

Chufa, also known as tiger nuts or earth almonds, are not actually nuts! They are small edible tubers. They are about the size of garbanzo beans and have a sweet, nutty flavor. They are rich nutrients and antioxidants and have been linked to several health benefits – ranging from better digestion to a reduced risk of heart disease1.

Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.

Health Benefits of Tiger Nuts

Tiger nuts are:

  • tubers rich in fiber, vitamins, minerals and other beneficial plant compounds.
  • a good source of insoluble fiber, which can prevent constipation and help your digestion run smoothly.
  • rich in fiber and arginine, both of which can contribute to lower blood sugar levels. They also contain compounds that may reduce how much sugar is absorbed in your gut after a carb-rich meal.
  • rich in heart-healthy fats.

Tiger nuts may also contribute to a stronger immune system by fighting infections, including those from antibiotic-resistant bacteria2. And since tiger nuts are not part of the nut family, they are completely safe for people with nut allergies and they are naturally gluten-free.

For this recipe, I also use my homemade baking powder (recipe from Danielle Walker) or you can purchase this clean one, too.

Chocolate Almond Butter Mug Cake

Total Time: <5 minutes

Ingredients

  • 4 TB tiger nut flour
  • 2 TB carob powder
  • 1 TB melted coconut oil
  • 2 TB coconut milk (or dairy-free milk of choice)
  • 1/8 tsp baking soda
  • 1/8 tsp baking powder
  • Pinch of salt
  • 1 TB organic almond butter (or nut butter of choice)

Instructions

Mix all ingredients (minus the almond butter) in a large microwavable coffee mug or bowl. Once mixed, dollop the tablespoon of almond butter right in the middle (no need to mix).

Microwave for 90 seconds. Let cool 2 minutes. Top with a bit of coconut cream and enjoy!

Variation: You could also omit the almond butter and top with fresh strawberries or raspberries and a dollop of coconut cream.

Did you make this recipe?

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  1. https://www.healthline.com/nutrition/tiger-nuts
  2. https://draxe.com/nutrition/tiger-nuts/


Delicious Sugar-Free Fat Bombs

These fat bombs are DA’ BOMB! Haha! No, seriously, they are the perfect sweet treat but also pack a protein punch!

All you need is carob powder, coconut oil, almond butter, collagen peptides, and salt.

I love using carob powder for many reasons! First and foremost, it is allowed on the candida diet. Secondly, it is naturally sweet and has many health benefits, including that it is low in fat and sodium, contains calcium but no oxalates, it’s high in fiber, naturally gluten-free and caffeine-free, and is a rich source of polyphenol antioxidants. Another BIG plus for those who suffer from migraines, carob does not contain tyramine. Healthline.com states that Tyramime is a byproduct of tyrosine, an amino acid. Foods that contain tyramine may trigger migraine headaches, and chocolate contains tyramine. Carob, however, does not contain tyramine and is considered safe to eat if you get migraines. Also, fun fact…carob powder is Fido-friendly. It doesn’t contain high levels of theobromine, a compound that is toxic to dogs and cats in large quantities. Win win!

Sugar-Free Fat Bombs (Candida-friendly, Keto, No Bake)

Total Time: 5 minutes

Ingredients

  • 1/2 cup almond butter (pure almond butter – no added sugar)
  • 1/4 cup carob powder
  • 1/4 cup melted coconut oil
  • Pinch of salt
  • 1 scoop Vital Proteins Collagen Peptides
  • Stevia to taste, if needed (I find carob powder to be enough sweetness)
  • Walnuts, quartered

Instructions

Mix all ingredients (except walnuts) together until smooth. Pour into silicone ice cube trays (I like these ones) and top with 1/4 walnut. Freeze. Pop out and eat when you need to cure that sweet tooth!

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!

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