Table of Contents

2

About This Book 3

Low Carb 101 4

Recipe Notes 5

Our Sweeteners 6

Recipes 7

Sugar-free Nutella 8

Crazy for Coconut Cake 9

Creamy Coconut Fudge 10

Classic Crème Brûlée 11

Chocolate Avocado Mousse 12

Stracciatella Gelato 13

Cinnamon Mug Cake 14

Sea Salt Chocolate Truffles 15

Key Lime Panna Cotta 16

Chocolate Hay Stack Cookies 17

More Books You’ll Love 18

Thank You 19

About This Book Thank you for purchasing So Nourished erythritol! We hope you’ll enjoy this desserts e-book! With much demand for easy dessert ideas, we set out to create easy dessert recipes that can be made with just 5 ingredients! Better yet, each recipe is only 5 grams of net carbs or fewer! There’s nothing better than that.

Eating low carb doesn’t require cutting out wholesome, nutritious foods or sacrificing taste – ever. We hand selected each ingredient to not only serve a delicious purpose but provide nutritious benefits. As always, we list the caloric and macronutrient breakdown for each serving for your convenience.

3 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Low Carb 101 Scientific studies1 have concluded that low carb diets often result in more weight loss than traditional low fat diets. Furthermore, low carb diets dramatically improve health while low fat diets hurt their users. Low carb diets improve cholesterol, blood pressure, metabolic syndrome, and cardiovascular risk! The list of benefits goes on to even include improved mood, better sleep and stronger hair and nails.

Carbohydrates are inflammatory2 and spike blood sugar resulting in “hunger crashes” and irregular blood sugar levels throughout the day. Most carb filled foods are high on the glycemic index (GI) and send your insulin soaring to counteract the increase in blood sugar.

Inflammation is the cause for many ailments including high cholesterol, which was previously believed to be caused by dietary fat.3

Fat sources, on the other hand, are low on the GI. They provide a steady source of energy and keep you feeling full for longer. Your brain also runs very efficiently on ketones (the energy we get from fat) as opposed to glucose (the energy we get from carbs). If you’ve heard the term keto diet, this is where the name comes from. It’s usually ultra low carb at about 25g of net carbs per day or fewer.

4

Recipe Notes – Important! • We use large eggs in all our recipes. If yours are a different size, know that this will

affect the nutrition and end product slightly.

• If you don’t have powdered erythritol, you can easily make some by blendinggranular erythritol in a food processor or blender for a few minutes.

• Almond milk, coconut milk/cream, cocoa powder, shredded coconut and flakedcoconut is always the unsweetened variety.

• Try to find the most natural peanut and almond butter brands you can. Theingredients listed should be, at most, 2 ingredients long. No sugar added!

• If you don’t have stevia, feel free to substitute your favorite sugar-free sweetenerlike erythritol, xylitol, etc. Add a little at a time and work your way up to taste.Stevia is much stronger than these sweeteners and is used in very small amounts.

• If you see the abbreviation “S.F.” it is short for “sugar-free.”• For example, “S.F. maple syrup” means we used Walden Farms or Sukrin Gold

syrup, both of which are sugar-free brands. S.F. chocolate chips means weused Lily’s brand sugar-free chocolate chips.

• A food scale is a must if you’re counting calories and macros. Many of ouringredients are listed by weight to provide accurate nutritional data.

5 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Our Sweeteners

6

So Nourished Powdered Erythritol

Erythritol is a sugar alcohol derived from fruits and plants. It is 0-calorie, 0-carb and a completely natural, sugar-free sweetener that comes in granular and powdered form. Since it is only 70% as sweet as sugar, we use a bit more to achieve the same sweetness in our recipes.

Unlike most sugar alcohols, erythritol is very mild and does not affect blood sugar in most people. It cannot be absorbed by the human body and passes through, unaltered, much like dietary fiber. Because of this, erythritol is not counted toward the net carb count.

So Nourished Granular Erythritol

If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Recipes

Sugar-free Nutella

ingredients nutrition per 2 tbsp.

instructions

Yes, you read that right: sugar-free nutella can be yours in only 5 ingredients! Our recipe is easy to make and is much healthier than the store bought stuff.

2 cups hazelnuts

6 tbsp. cocoa powder

½ cup granular erythritol

1 tbsp. coconut oil

½ cup almond milk

Makes 1 cup nutella

215 calories

20 grams of fat

4 grams of protein

3 grams of net carbs

1. Toast the hazelnuts on a baking sheet in a 350°F

oven for ~5-10 minutes or until browned.

2. Add the hazelnuts into a food processor and blend

until they resemble nut butter.

3. Add in the cocoa powder, erythritol, coconut oil and

a pinch of salt. Blend again until fully combined.

4. Add 2 tbsp. of almond milk at a time, blending

between each addition. Stop when it reaches a

nutella-like consistency. Keep refrigerated and enjoy!

8 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Crazy for Coconut Cake

ingredients nutrition per serving

instructions

This sugar-free, dairy-free coconut cake is easy to make and you won’t believe how moist and delicate it turns out! A family favorite, for sure.

2 cups coconut milk

⅓ cup granular erythritol

3 large eggs

⅓ cup powdered erythritol

2 cups shredded coconut

Makes 6 servings

368 calories

36 grams of fat

6 grams of protein

5 grams of net carbs

1. In a pot on medium heat, mix 1 cup of coconut milk

with the granular erythritol. Once at a boil, reduce to

a simmer for 20 minutes, stirring occasionally.

2. Then, add this mixture to a bowl along with eggs and

powdered erythritol and mix to combine.

3. Add the shredded coconut, the other cup of coconut

milk and a pinch of salt. Stir well.

4. Bake in a lightly oiled, 8x8" baking dish for 40

minutes at 350°F or until golden.

9 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Creamy Coconut Fudge

ingredients nutrition per 2 squares

instructions

Light, creamy and uber fudgy! These creamy coconut fudge bites are full of deep, chocolatey flavor with hints of coconut!

8 oz. cream cheese

8 tbsp. coconut oil

½ cup cocoa powder

½ cup granular erythritol

¼ cup flaked coconut

Makes 16 squares

220 calories

22 grams of fat

3 grams of protein

3 grams of net carbs

1. Combine cream cheese, coconut oil, cocoa powder,

erythritol and a pinch of salt in a pot on medium

heat. Heat and stir until all melted.

2. To get rid of any clumps and make everything extra

creamy, beat the mixture with an electric hand mixer.

3. Pour the mixture into a parchment paper-lined 8x8”

baking dish and spread to flatten. Sprinkle the top

with unsweetened, toasted coconut flakes.

4. Chill overnight and then cut into 16 squares. Enjoy!

10 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Classic Crème Brûlée

ingredients nutrition per serving

instructions

You won’t believe the things you can do with erythritol. It even browns and hardens like sugar! Impress everyone with this classic crème brûlée.

4 tbsp. granular erythritol

1 cup heavy cream

2 large egg yolks

1 tsp. vanilla extract

1 pinch of salt

Makes 2 servings

475 calories

49 grams of fat

5 grams of protein

4 grams of net carbs

1. Preheat oven to 300°F. Add 3 tbsp. erythritol to heavy

cream in a small pot. Heat gently until dissolved.

2. Whisk egg yolks, salt, vanilla extract and a pinch of salt

until pale and thick. Continue to whisk while SLOWLY

adding in heavy cream to the egg yolks.

3. Place 2 ramekins in a baking dish and pour hot water into

the dish until halfway up the ramekins’ sides.

4. Pour the batter into the ramekins and bake 35 minutes.

5. Chill for at least 4 hours. Before serving, sprinkle ½ tbsp.

erythritol per ramekin on top & broil until browned.

11 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Avocado Chocolate Mousse

ingredients nutrition per serving

instructions

Don’t knock it ‘til you’ve tried it! Putting avocado into desserts gives them a silky, creamy texture without adding too many extra carbs!

300 g avocado

6 tsp. cocoa powder

3 tbsp. granular erythritol

1 tsp. vanilla extract

2 tbsp. almond milk

Makes 2 servings

290 calories

25 grams of fat

6 grams of protein

3 grams of net carbs

1. Peel and core 300 grams of avocado (that’s

about 2 medium fruits).

2. Add it, along with the rest of the ingredients

and a pinch of salt into a food processor and

blend until smooth and creamy.

3. Divide into two servings and enjoy!

12 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Stracciatella Gelato

ingredients nutrition per serving

instructions

Stracciatella gelato is the Italian phrase for chocolate chip ice cream! Feel like you’re in Italy for a moment with every bite (or lick).

⅔ cup granular erythritol

1 tsp. vanilla extract

1¾ cups heavy cream

3 large egg yolks

⅓ cup S.F. chocolate chips

Makes 4 servings

440 calories

43 grams of fat

5 grams of protein

5 grams of net carbs

1. Add erythritol, vanilla extract & a pinch of salt to the

heavy cream in a pot and heat gently until dissolved.

2. Whisk the egg yolks in a bowl. Slowly add 1-2 ladles of

the hot cream while whisking to temper the eggs.

3. Pour yolk mixture into pot & gently heat until mixture

can coat the back of a spoon. Let cool completely.

4. Optional: add 1 tbsp. vodka to keep the ice cream soft.

5. Pour into ice cream maker and let churn according to

instructions. Add chocolate chips in the last 5 mins.

Chill in the freezer for 4 hours and serve!13

Cinnamon Mug Cake

ingredients nutrition per cake

instructions

Cinnamon is a great aromatic spice to add to cakes to make it feel like a cozy autumn’s day. We love it in our low carb desserts!

¼ cup almond flour

2.5 tbsp. granular erythritol

½ tsp. ground cinnamon

1 large egg

1 tbsp. coconut oil

Makes 1 cake

355 calories

32 grams of fat

12 grams of protein

4 grams of net carbs

1. Combine almond flour, erythritol, cinnamon

and a pinch of salt in a bowl.

2. Then, add the egg and coconut oil. Mix well.

3. Lightly oil a ramekin and add the mug cake

batter. Bake at 350°F for about 10 minutes.

4. Enjoy with a drizzle of sugar-free maple syrup

(optional).

14 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Sea Salt Chocolate Truffles

ingredients nutrition per truffle

instructions

These truffles were meant to please a crowd. The next time you’ve got a hungry family coming over, make this recipe and watch them love it!

½ cup heavy cream

4 oz. baker’s chocolate

2 tbsp. butter

½ cup granular erythritol

1 tsp. sea salt flakes

Makes 10 truffles

110 calories

10 grams of fat

1.5 grams of protein

1 gram of net carbs

1. In a glass or metal bowl set over a pot of simmering

water, heat the heavy cream until hot.

2. Cut the chocolate into very small pieces and add

them to the hot heavy cream. Stir until melted.

3. Take the bowl off the heat and stir in the butter.

4. Add the erythritol, stir, and refrigerate for 1 hour.

5. Scoop 1 inch balls, rounding them with your lightly

oiled hands. Place them on a parchment paper-lined

plate and sprinkle each with some salt flakes.

15 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Key Lime Panna Cotta

ingredients nutrition per serving

instructions

An impressive dessert made with the simplest ingredients. Think of it as a deconstructed, creamy key lime pie. You’ll love the fun texture!

¼ cup granular erythritol

1 pack (8g) gelatin

2 cups heavy cream

4 key limes

¼ cup almond meal

Makes 4 servings

445 calories

44 grams of fat

3 grams of protein

5 grams of net carbs

1. Add the erythritol and gelatin to the heavy cream in

a small pot and heat gently until both are dissolved.

2. Pour in the juice and zest of the key limes (or 2 large

regular limes). Add a pinch of salt as well.

3. Grease 4 ramekins (or similar containers of choice)

and pour in the panna cotta.

4. Chill for 4-6 hours in the refrigerator or overnight.

5. Toast the almond meal in a dry pan on low heat until

lightly browned. Sprinkle and serve!

16 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Chocolate Haystack Cookies

ingredients nutrition per cookie

instructions

We loved the unique texture of these chocolate haystack cookies and we think you will too! Chewy, chocolatey and delicious!

1 cup heavy cream

3 tbsp. granular erythritol

75 g shredded coconut

30 g sliced almonds

84 g S.F. chocolate chips

Makes 6 cookies

300 calories

30 grams of fat

3.5 grams of protein

5 grams of net carbs

1. In a sauce pan on a medium heat, mix the cream and

erythritol. Once at a boil, lower the heat to a simmer

and reduce until it’s about half, ~15 minutes.

2. Mix the rest of the ingredients in a bowl. Then, add

in the condensed cream and stir well.

3. Add the dough to a muffin tin and press each cookie

down slightly.

4. Bake for about 25 minutes at 325°F. Let cookies rest

for at least 30 minutes before eating.

17 If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

More Books You’ll Love!

What you’ll find inside Breakfast in Five:

fluffy waffles and pancakes, sweet and

savory muffins, porridge, omelets & much more!

18

What you’ll find inside Lunch in Five:

savory French crepes, creamy chowder, mouthwatering casseroles & much more!

What you’ll find inside Dinner in Five:

unconventional burgers, steaks, gourmet seafood,

mouthwatering sauces, sides & much more!

If you're enjoying our erythritol and recipes, please leave a review! Your support is highly appreciated.

Thank You Our hopes are that some of these desserts will become favorites in your diet making your low carb lifestyle easier and more delicious for you on a daily basis. If you feel this e-book was helpful and you’re enjoying the erythritol, the best compliment for us is a review on our Amazon product page:

https://www.amazon.com/review/create-review/?asin=B0732M4S41

Each review we receive is valuable and helps us in continuing to provide quality products and content. Your direct feedback could be used to help others discover the benefits of going low carb! Thank you again and we hope you have enjoyed this e-book!

-The Team at So Nourished!

19