STarbucks pumpkin Muffins

Keto

Ingredients:

Pumpkin muffins:

• 1 cup almond flour 

• ¼ cup coconut flour 

• ⅓ cup avocado oil 

• 2 large eggs 

• 2 tsp baking powder

• 1 cup no sugar added pumpkin puree

• ½ cup sweetener of choice 

• 1 tsp pumpkin pie spice (add more if you’d like!)

• 1 tsp vanilla extract

• Pinch of salt 

Cream cheese mixture:

• 8 oz cream cheese, softened

• ¼ cup powdered sweetener 

• ½ tsp vanilla extract

• 1 egg yolk 

Directions: 

1. Preheat oven to 375F

2. In a large bowl, mix all of your dry ingredients

3. In another, add all of your wet ingredients. You want to make sure that whisk this well. 

4. Slowly incorporate your dry ingredients into your wet. 

5. Next, make your cream cheese mixture. 

6. Fill your muffin pan with liners and scoop using a spoon or ice cream scooper. You can swirl your cream cheese mixture on top or add a dollop on top. 

7. Bake for 20-25 minutes until the middle comes out clean with a toothpick. 

Nutrition:

Nutrition per serving:

• Calories - 276

• Fat - 26g

• Protein - 5g

• Total Carbs - 20g

• Net Carbs - 4g (mainly from allulose)

Olive Garden zuppa Toscana Soup

 Olive Garden Zuppa Toscana Soup

Ingredients

• 1 pound spicy Italian ground sausage - use mild for kid-friendly
• ▢4 tablespoons butter
• ▢½ white onion - diced
• ▢1 tablespoon minced garlic
• ▢6 cups chicken broth
• ▢2 cups water
• ▢4-5 yellow potatoes - cut into 1-inch pieces
• ▢3 teaspoons salt - or to taste
• ▢1 teaspoon black pepper
• ▢2 cups heavy cream
• ▢4 cups chopped kale
• ▢chopped bacon or bacon bits and grated parmesan cheese for topping - optional

Instructions

• In a large pot saute sausage 5-6 minutes until browned. Use a slotted spoon to transfer sausage to a plate and set aside. 
• In the same pot, add butter and saute onions over medium heat until translucent. Add garlic and saute for another minute until fragrant. 
• Add chicken broth, water, potatoes, salt, and pepper and bring to a boil. Boil until potatoes are tender. Stir in kale, and heavy cream. Add sausage. Taste and add salt and pepper if needed. Serve garnished with grated parmesan cheese and/or bacon if desired.