thanks for your reply……since you are unsure of the cocoa paste i do have some bittersweet chocolate i can use but happy to hear that the cocoa butter is fine for food as i was worried about that term when i read it…….using ingredients i have never heard of in my 50 years of baking so need your help probably more than most………but as i stated thanks to you and your website i can cook and eat not only more healthy but definately to ensure to keep my diabetitis in check
There has been disagreement in the EU about the definition of chocolate; this dispute covers several ingredients, including the types of fat used and the quantity of cocoa. In 1999, however, the EU resolved the fat issue by allowing up to 5% of chocolate's content to be one of 5 alternatives to cocoa butter: illipe oil, palm oil, sal, shea butter, kokum gurgi, or mango kernel oil.[19]

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
Sugar and flour – if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive. Even just 10 years ago, these products weren’t available. Supermarkets looked very different to how they do now.
I finally got the time and mind set to make this dessert, I have been wanting to do it for so long now but felt a bit intimidated by it. I will say right now that I shouldn’t have been, it went very smoothly and I did all the layers in 1 hr. and 10 min. time :) I did bake the crust and let it cool on the counter for about 15 min. then stuck it in my freezer while the pudding was in the fridge cooling. All the layers are put together and it is sitting in my fridge just waiting for me to dig in. Can I just skip supper tonight and eat this instead!?!?! I know it will taste delicious because all the layers on their own are delicious. Thank you for all your recipes!!
[step-item number=”6.” image_url=”” title=”Vitamins, minerals, and health-protective plant chemicals.” ] Whole grains, for example, are rich in components such as lignans, which may protect against diabetes independently of their effects on blood sugar. And without fruits and vegetables, you’d be awfully hard-pressed to get enough vitamin C or other disease-fighting antioxidants.[/step-item]
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All of your favorite chocolate treats from Asher’s are also available in dark chocolate. Love our Milk Chocolate Covered Graham Crackers? Don’t worry, we coat the crisp graham crackers in luscious Dark Chocolate, too!  Don’t overlook our dark chocolate gourmet gift baskets filled to the brim with various snacks, with everything from classic dark chocolate nonpareils to dark chocolate pretzels. Perfectly packaged, they make a refined hostess gift or a corporate gift showing just how much you appreciate your clients! 
Hi Mylene, my first question will be did you substitute any ingredient in the recipe? If the outside is cooking faster it probably means that the center of the tortillas was thicker in the center. Also another thing could be that you did not squeeze out all the water from the zucchini leaving some moisture in the batter that make it harder to cook. Finally if it is not golden and the outside crisp too fast it could be a too warm oven. Always cook on fan bake mode to ensure that the tortillas cook well evenly. I hope this help! It is a delicious recipe and I make it all the time without any issue so it should work for you too 🙂 See you soon on the blog Mylene.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
Obviously, reductions in the desire to be physical active, experiencing brain fog and being cranky are pretty counterproductive for people looking to feel healthier and lose weight, so these effects are something to monitor yourself for. If you’re feeling very sluggish, moody, or like you have “brain fog” and can’t think clearly while after drastically reducing your carbs over the course of several weeks — especially if you changed your diet rapidly and reduced carbs to very low ketogenic levels — try reintroducing some carbs several days a week until you feel better. Experiencing the benefits of low-carb diets can take some trial and error, plus some patience.

OH MY! This is fantastic, we loved it, and I’m relatively sure this recipe is dangerous to my waistline! I made this for my husband to take to work to share with nonketo coworkers. It was a hit. Half the pan was gone. I used monk fruit sweetener since nonketo people seem to prefer it over swerve. In my experience anyway. I also made the quick method for the chocolate layer. This is a winner thank you! Perfect as is, I wouldn’t change a thing! Will be making it again and again.

Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.

Hi Leila, I think you could, but I haven’t tried it. I’d recommend a powdered sweetener (Swerve Confectioner’s or Sukrin Melis) if you do this, so that the chocolate pudding layer is smooth. The replacement for the dark chocolate in the pudding layer should be approximately 1/2 cup cocoa powder, 1 1/2 tbsp butter, and 3 tbsp powdered sweetener (may need to adjust to taste). Let me know how it goes if you try it!
One of the main elements sugar adds to cookie recipes is, of course, sweetness. When you’re baking with sucralose or SITR, less is more, as they tend to be about twice as sweet as sugar. Sugar free cookie recipes for diabetics often contain far less sweetener than their full-sugar equivalents, and this is not a mistake. If you like your cookies extra-sweet, feel free to add a little more; unlike sugar, which changes form when exposed to high heat, sucralose and SITR don’t need to be measured precisely for the finished product to come out well. Their main function in sugar free cookie recipes is to add sweetness, and they have little impact on the rising, spreading, or texture of the finished cookie.
^ Schwingshackl L, Chaimani A, Schwedhelm C, Toledo E, Pünsch M, Hoffmann G, et al. (2018). "Comparative effects of different dietary approaches on blood pressure in hypertensive and pre-hypertensive patients: A systematic review and network meta-analysis". Crit Rev Food Sci Nutr (Systematic Review): 1–14. doi:10.1080/10408398.2018.1463967. PMID 29718689.
Pumpkin is a starchy vegetable and carrots do indeed grow below the ground but aren’t as high in sugars as pumpkins. Take a look at this list of carbs in vegetables to see the comparisons. I also eat beetroots which are higher in carbs but they are so packed with nutrition, I allow it. Nothing is out of bounds, depending on your level of carb intake you want to reach.
Think about it: That tablespoon of maple syrup in your salad dressing, the honey in your Asian-inspired stir-fry sauce, the generous drizzle of ketchup on your burger. Despite many people’s best efforts, that sugar still manages to creep into so many healthy dinner dishes. But meals can be just as tasty and easy to make without the slightest hint of added sweetener. We’ve rounded up 25 added-sugar-free dinners proving just that.
I too found this recipe to be very, very bitter. In fact, I had to spit it out. I am use to the taste and baking with stevia. I used KAL brand pure stevia and Sweet Leaf liquid stevia. I wonder if the 1 1/2 Tablespoons is just too much. I felt as thought my Dagoba chocolate was wasted. Wanting to save the product, I reheated it, added homemade sweetened condensed coconut milk and homemade coconut milk caramel sauce and some yacon syurp. I then added some roasted salted cashews. I put it on a cookie sheet, spread it out, sprinkled on some Enjoy Life mini chips and put it in the refrigerator. Two hours later I took a taste and found it to be much less bitter and something I will be able to eat. I will probably try your recipe again using only the brand products you used, but with the cost of them, I will use much less powdered stevia. Thanks for all you do to provide sugar free recipes to all of us.
This was “out of this world” amazing! Even my family members that don’t like low carb alternatives (and hate sugar substitutes) really liked this dessert. I added 5 tablespoons of natural peanut butter to the cream cheese layer and it turned out great (I may experiment with different amounts of peanut butter to get the best ratio to taste just right)

Similarly, the small “EcoAtkins” weight loss trial compared a low-fat, high-carbohydrate vegetarian diet to a low-carbohydrate vegan diet that was high in vegetable protein and fat. While weight loss was similar on the two diets, study subjects who followed the low-carbohydrate “EcoAtkins” diet saw improvements in blood lipids and blood pressure. (36)


Thanks so much for sharing all of your hard work with the world! My son recently started the Modified Atkins Diet for seizures. We’ve been told to keep his net carbs (total carbs minus fiber but not minus sugar alcohols) around 20-25/day, and he’s having a hard time giving up all of his beloved carbs, including chocolate. I was so excited to find this recipe! 1.8 net carbs is the perfect splurge! The first batch is in the fridge, but now I’m afraid to give it to him. From our count, it looks like each serving has almost 10 net grams of carbs, mostly from the Swerve (2 from unsweetened chocolate + 120 from Swerve + 11 from unsweetened cocoa = 133 net carbs, divided by 14). Please tell me I’m missing something … my son is salivating, and I’d love to let him have a treat! I’m new to all of this, so maybe there’s a reason I don’t have to worry. (I’ve seen Swerve in another recipe for patients on a related diet, the ketogenic diet, but I just don’t see how it’s safe if we can’t subtract sugar alcohols.) Thank you!

I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.
Each two-bite mini chocolate bar in this package is made with 86 percent cacao and has less than a gram of natural sugar per serving. With notes of dried plums and cherries, these bite-sized chocolates are just sweet enough to feel like a treat without overdoing it on the sugar. For just $15, you get four packs, each with 12 squares in them. One reviewer writes, "I've found eating 1/2 a square satisfies me. I allow 1/4 of a square to melt in my mouth at a time. If you really like dark chocolate, I recommend these smooth, dark, not overly sweet chocolates as a special treat." The only downside to these bars is they aren't dairy-free, so if you're trying to watch your dairy intake, opt for a different chocolate on this list.
Is the Stevia a necessary component to making the dish work or is it just an extra sweetener to coincide with the Erythritol? We’ve tried several versions of Stevia, and I just can’t seem to find my way past the after-taste, even in small amounts. I’ve been reading that it’s used to counter something about the Erythritol, but I wasn’t sure if that was the case here (and honestly have been too shy to ask anyone else lol).
When picking out gifts for the special people in our lives, sometimes we are limited to diabetic candy. But just because it is diabetic chocolate, it doesn't have to be bland or lacking in flavor. Introduce them to the delicious world of GODIVA's sugar free chocolate and bring new joy to their life. But make sure to explain to them that the chocolate is in fact sugar free so they are not fooled by the deliciously rich flavor of the treats you give them. Once they realize that they can have this tasty chocolate without breaking their diet, they will be forever grateful to you.
Low-carbohydrate diets or carbohydrate-restricted diets (CRDs) are diets that restrict carbohydrate consumption. Foods high in carbohydrates (e.g., sugar, bread, pasta) are limited or replaced with foods containing a higher percentage of fats and moderate protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds) and other foods low in carbohydrates (e.g., most salad vegetables such as spinach, kale, chard and collards), although other vegetables and fruits (especially berries) are often allowed.
Dr. Ludwig emphasized that the results need to be replicated by other investigators and he stressed that the findings do not impugn whole fruits, beans and other unprocessed carbohydrates. Rather, he said, the study suggests that reducing foods with added sugar, flour and other refined carbohydrates could help people maintain weight loss by increasing their metabolisms at a lower body weight.
Hi Jason. It depends on what your definition of healthy is. If it needs to be under 200 calories per serving then you will need to cut this dessert into smaller pieces. It is very rich and very filling so if you are serving it to kids, you could easily cut it into 24 pieces. My definition of “Healthy” is sugar-free and made from scratch with wholesome ingredients and little added chemicals. If your definition of healthy is low calorie and low fat, then this dessert is not for you. There are many recipes for Chocolate Lasagna or Chocolate Layered Dessert on-line which would meet your needs. You could make it very cheaply buy buying low fat cookies, cream cheese, low fat pudding and low fat coolwhip. As far as costing the dessert… I calculated the nutritional data in a recipe program but I did not cost it out. You will have to do that yourself depending on how you want to make the recipe. If you have any more questions, let me know. Have a great day! -Kim
If you are looking to give someone an impressive gift they are guaranteed to love, then GODIVA Chocolatier is the best place to find it. We specialize in the finest gourmet chocolates that everyone will love. But what makes GODIVA chocolate gifts so much more than just the delicious chocolate inside are the beautifully decorated chocolate gift boxes. These iconic gold ballotins make for an unforgettable gift that is perfect for virtually every occasion. And they become even more special if you personalize your gift with a custom ribbon message just for the occasion. Whether you decide to opt for the taste of smooth dark chocolate or you want to give them a taste of our signature chocolate truffles, they will be ecstatic when they open their present.
The new craze for chocolate brought with it a thriving slave market, as between the early 1600s and late 1800s, the laborious and slow processing of the cacao bean was manual.[14] Cacao plantations spread, as the English, Dutch, and French colonized and planted. With the depletion of Mesoamerican workers, largely to disease, cacao production was often the work of poor wage laborers and African slaves. Wind-powered and horse-drawn mills were used to speed production, augmenting human labor. Heating the working areas of the table-mill, an innovation that emerged in France in 1732, also assisted in extraction.[27]

While there are several good brands of sugar-free chocolate chips on the market, they can be prohibitively expensive. I love Lily’s chocolate chips but I find myself balking at $7.49 a bag. They also aren’t dairy-free and they contain a little soy, which many people don’t like. As a reader recently asked me about whether I had a decent homemade alternative, I decided I had to take matters into my own hands. I can honestly say that I have made vast strides in low carb cooking and baking in the past few years and very often my experiments lead me to new discoveries about how certain ingredients behave. I find myself storing up these little tidbits in my brain for future use. And when the time is right, a whole new idea takes shape in my brain and I can hardly wait to test it out.


Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.
Hi Stephanie. First, if the chocolate pudding isn’t SUPER thick tomorrow after it sets, then don’t add the almond milk. Keep it as is. You can use a mini food processor, large food processor or even a blender (this will be a slower process) instead of a coffee grinder. BTW, I use my coffee grinder for spices, nuts, seeds, and coconut all of the time. It has been more than worth it’s price and I’ve had it for at least 15 years. If you don’t have any of these appliances, you can chop finely by hand. The texture will be a little more coarse, but should be fine. Let me know if you have any more questions. If you need my text number, let me know on my Facebook page. Have a great day. -Kim
There has been disagreement in the EU about the definition of chocolate; this dispute covers several ingredients, including the types of fat used and the quantity of cocoa. In 1999, however, the EU resolved the fat issue by allowing up to 5% of chocolate's content to be one of 5 alternatives to cocoa butter: illipe oil, palm oil, sal, shea butter, kokum gurgi, or mango kernel oil.[19]

A 100-gram serving of milk chocolate supplies 540 calories. It is 59% carbohydrates (52% as sugar and 3% as dietary fiber), 30% fat and 8% protein (table). Approximately 65% of the fat in milk chocolate is saturated, mainly palmitic acid and stearic acid, while the predominant unsaturated fat is oleic acid (table, see USDA reference for full report).
Generally, the chocolate is first heated to 45 °C (113 °F) to melt all six forms of crystals.[63][65] Next, the chocolate is cooled to about 27 °C (81 °F), which will allow crystal types IV and V to form. At this temperature, the chocolate is agitated to create many small crystal "seeds" which will serve as nuclei to create small crystals in the chocolate. The chocolate is then heated to about 31 °C (88 °F) to eliminate any type IV crystals, leaving just type V. After this point, any excessive heating of the chocolate will destroy the temper and this process will have to be repeated. However, other methods of chocolate tempering are used. The most common variant is introducing already tempered, solid "seed" chocolate. The temper of chocolate can be measured with a chocolate temper meter to ensure accuracy and consistency. A sample cup is filled with the chocolate and placed in the unit which then displays or prints the results.
When low-carb diets first became popular, they seemed to be a breath of fresh air after the low-fat (and high-carb) diets that preceded them. Remember low-fat cookies, lowfat snack cakes, and low-fat everything else? With low-carb diets, suddenly people could load up on bacon and still lose weight as long as they were willing to eat hamburgers without buns and pretty much give up sandwiches and spaghetti. People were amazed at how effective these diets could be. Weight loss could happen very quickly, sometimes within days. And amazingly, it often seemed to come with added health benefits, including lower cholesterol, blood pressure, and triglycerides (blood fats linked to heart attacks.)
The link above is a video to my YouTube channel that helps understand Phase 2 of the Atkins diet or low-carb lifestyle I want to thank whomever is in charge of doing this website because I found a lot of information on here to be quite useful and I appreciate the fact that we can open up and share our ideas with each other I recently lost over a hundred pounds doing this and I just want to show other people with it also I have a Facebook group called healthy living for a healthy life so come join and check this out I wish everybody luck on this adventure of losing weight and becoming more healthy have a beautiful day thanks again
I give 4 stars for the effort to make something good for the diabetes patients.The only thing I did not like at this product is that the sweetness is way TOO strong. These is a problem with most of the American sweet products. I just want to remind to the Americans that the sweet products should have more taste/flavor and less of an avalanche of sugar. This product is a dedicated diabetic friendly product , so, in my opinion, the sugary taste must be diluted/suggested. We need to re-learn from other cultures, particularly from Europeans, how the sweets suppose to be; not aggressive, more like suggested/guessed sweet, and , evidently , much more healthier.The big scale producers might use a scale of sweetness, lets say from 1 to 10 (lets say scale 10 for over 25g sugar per serving), so the customers could make their choice also! Anyway , thanks diabeticfriendly.com.
Milk chocolate is solid chocolate made with milk added in the form of powdered milk, liquid milk, or condensed milk. In 1875, a Swiss confectioner, Daniel Peter, developed the first solid milk chocolate using condensed milk, which had been invented by Henri Nestlé, who was Peter's neighbour in Vevey.[2][3] The US Government requires a 10% concentration of chocolate liquor. EU regulations specify a minimum of 25% cocoa solids. However, an agreement was reached in 2000 that allowed an exception from these regulations in the UK, Ireland, and Malta, where "milk chocolate" can contain only 20% cocoa solids. Such chocolate is labelled as "family milk chocolate" elsewhere in the European Union.[4] Cadbury is the leading brand of milk chocolate in the United Kingdom.[5][6] The Hershey Company is the largest producer in the US. The actual Hershey process is a trade secret, but experts speculate that the milk is partially lipolyzed, producing butyric acid, and then the milk is pasteurized, stabilizing it for use. This process gives the product a particular taste, to which the US public has shown to have an affinity, to the extent that some rival manufacturers now add butyric acid to their milk chocolates.[3]
Absolutely, Janae. You can use more of your favorite sweetener. I do want to mention that erythritol based sweeteners tend to crystallize in wetter recipes (puddings, lemon curd) and adding more may result in crystals forming and a little crunch here and there. That only happens after a few days, though. This is a delicious recipe and I hope you enjoy it. -Kim 

“This study confirms that, remarkably, diets higher in starch and sugar change the body’s burn rate after weight loss, lowering metabolism,” said Dr. Dariush Mozaffarian, the dean of the Friedman School of Nutrition Science and Policy at Tufts University, who was not involved in the research. “The observed metabolic difference was large, more than enough to explain the yo-yo effect so often experienced by people trying to lose weight.”

Hi Cherie, you can use coconut milk. Some people have had problems with the chocolate layer setting up when the almond milk is mixed with it the next day. It’s usually because they didn’t cook the pudding long enough. If your pudding isn’t super thick and almost solid, then don’t add the extra milk. Just mix it to loosen it up and then spread it on the cream cheese layer. I hope this helps. It’s a delicious recipe. Thank you so much for your nice comments I appreciate it so much. -Kim
Research suggests the ketogenic diet is especially therapeutic when it comes to protecting cognitive health. Researchers believe that people with the highest insulin resistance might demonstrate a lower cerebral blood flow and, therefore, less brain plasticity. This is because insulin is a “vasodilator” and increases blood flow to promote glucose delivery to the muscles and organs, including the brain. This vasodilator function is stopped when someone develops insulin resistance over time from a high-sugar and high-carb intake, resulting in a decrease in perfusion of brain tissues and activity.
I keep using xylitol because we tolerate it well and it’s cheaper. Even though it does raise blood sugar levels, it is minimal so I figure it’s an ok compromise. I have melted down baking chocolate and sweetened it with xylitol but haven’t used it to bake because one recipe I read pointed out that it will melt and run all over the place but still have good flavor (in something like chocolate chip cookies). My kids don’t need any help making chocolate messy! Recently, I’ve been making coconut oil candies that I sweeten with a simple syrup made with xylitol. Since it’s made with cocoa powder it doesn’t seize. We can leave it out of the fridge for 10-15 mins before we need to chill it again. I’ve also mixed in shredded coconut and just poured it in a dish and cut it into squares or eaten it with a spoon at room temperature. That’s great for satisfying the need for a sweet treat but I love the idea of cocoa butter to firm up the chocolate so you can bake with it and eat it at room temperature. I think those benefits might make it easy to live with a little crunch from the sweetener. Going to order some cocoa butter now!
This did not come out well for me. The consistency is good but the taste is super bitter. At first I didn’t add all the powdered stevia called for because it seemed like a lot of stevia for just the one bar. I wanted to taste as I went. I gradually increased hoping the sweet would outweigh the bitter but I just couldn’t seem to get it right. I took a small bit and mixed it with honey and that tasted much better. But, honey is too high in sugar for me so I was excited about using stevia. Not sure where I went wrong but I still appreciate the recipe!
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
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