Table of Contents

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

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About This Book
Thank you for purchasing So Eating low carb doesn’t require
Nourished erythritol! We hope you’ll cutting out wholesome, nutritious
enjoy this desserts e-book! foods or sacrificing taste – ever. We
hand selected each ingredient to not
With much demand for easy dessert
only serve a delicious purpose but
ideas, we set out to create easy
provide nutritious benefits.
dessert recipes that can be made
with just 5 ingredients! Better yet, As always, we list the caloric and
each recipe is only 5 grams of net macronutrient breakdown for each
carbs or fewer! There’s nothing serving for your convenience.
better than that.

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Low Carb 101
Scientific studies1 have concluded Inflammation is the cause for many
that low carb diets often result in ailments including high cholesterol,
more weight loss than traditional low which was previously believed to be
fat diets. Furthermore, low carb diets caused by dietary fat.3
dramatically improve health while
Fat sources, on the other hand, are
low fat diets hurt their users. Low
low on the GI. They provide a steady
carb diets improve cholesterol, blood
source of energy and keep you
pressure, metabolic syndrome, and
feeling full for longer. Your brain also
cardiovascular risk! The list of
runs very efficiently on ketones (the
benefits goes on to even include
energy we get from fat) as opposed
improved mood, better sleep and
to glucose (the energy we get from
stronger hair and nails.
carbs). If you’ve heard the term keto
Carbohydrates are inflammatory2 diet, this is where the name comes
and spike blood sugar resulting in from. It’s usually ultra low carb at
“hunger crashes” and irregular blood about 25g of net carbs per day or
sugar levels throughout the day. fewer.
Most carb filled foods are high on
the glycemic index (GI) and send
your insulin soaring to counteract
the increase in blood sugar.
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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 blending
granular erythritol in a food processor or blender for a few minutes.
• Almond milk, coconut milk/cream, cocoa powder, shredded coconut and flaked
coconut is always the unsweetened variety.
• Try to find the most natural peanut and almond butter brands you can. The
ingredients 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 sweetener
like 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 we
used Lily’s brand sugar-free chocolate chips.
• A food scale is a must if you’re counting calories and macros. Many of our
ingredients are listed by weight to provide accurate nutritional data.

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 Our Sweeteners
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 So Nourished Powdered Erythritol

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Recipes
 Sugar-free Nutella
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.

ingredients nutrition per 2 tbsp.

2 cups hazelnuts Makes 1 cup nutella
6 tbsp. cocoa powder 215 calories
½ cup granular erythritol 20 grams of fat
1 tbsp. coconut oil 4 grams of protein
½ cup almond milk 3 grams of net carbs

instructions
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!

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 Crazy for Coconut Cake
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.

ingredients nutrition per serving

2 cups coconut milk Makes 6 servings
⅓ cup granular erythritol 368 calories
3 large eggs 36 grams of fat
⅓ cup powdered erythritol 6 grams of protein
2 cups shredded coconut 5 grams of net carbs

instructions
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.

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

ingredients nutrition per 2 squares

8 oz. cream cheese Makes 16 squares
8 tbsp. coconut oil 220 calories
½ cup cocoa powder 22 grams of fat
½ cup granular erythritol 3 grams of protein
¼ cup flaked coconut 3 grams of net carbs

instructions
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!

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 Classic Crème Brûlée
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.

ingredients nutrition per serving

4 tbsp. granular erythritol Makes 2 servings
1 cup heavy cream 475 calories
2 large egg yolks 49 grams of fat
1 tsp. vanilla extract 5 grams of protein
1 pinch of salt 4 grams of net carbs

instructions
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.
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 Avocado Chocolate Mousse
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!

ingredients nutrition per serving

300 g avocado Makes 2 servings
6 tsp. cocoa powder 290 calories
3 tbsp. granular erythritol 25 grams of fat
1 tsp. vanilla extract 6 grams of protein
2 tbsp. almond milk 3 grams of net carbs

instructions
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!

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 Stracciatella Gelato
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).

ingredients nutrition per serving

⅔ cup granular erythritol Makes 4 servings
1 tsp. vanilla extract 440 calories
1¾ cups heavy cream 43 grams of fat
3 large egg yolks 5 grams of protein
⅓ cup S.F. chocolate chips 5 grams of net carbs

instructions
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!
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 Cinnamon Mug Cake
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!

ingredients nutrition per cake

¼ cup almond flour Makes 1 cake
2.5 tbsp. granular erythritol 355 calories
½ tsp. ground cinnamon 32 grams of fat
1 large egg 12 grams of protein
1 tbsp. coconut oil 4 grams of net carbs

instructions
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).

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 Sea Salt Chocolate Truffles
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!

ingredients nutrition per truffle

½ cup heavy cream Makes 10 truffles
4 oz. baker’s chocolate 110 calories
2 tbsp. butter 10 grams of fat
½ cup granular erythritol 1.5 grams of protein
1 tsp. sea salt flakes 1 gram of net carbs

instructions
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.

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

ingredients nutrition per serving

¼ cup granular erythritol Makes 4 servings
1 pack (8g) gelatin 445 calories
2 cups heavy cream 44 grams of fat
4 key limes 3 grams of protein
¼ cup almond meal 5 grams of net carbs

instructions
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!

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

ingredients nutrition per cookie

1 cup heavy cream Makes 6 cookies
3 tbsp. granular erythritol 300 calories
75 g shredded coconut 30 grams of fat
30 g sliced almonds 3.5 grams of protein
84 g S.F. chocolate chips 5 grams of net carbs

instructions
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.

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 More Books You’ll Love!

What you’ll find inside What you’ll find inside What you’ll find inside
Breakfast in Five: Lunch in Five: Dinner in Five:
fluffy waffles and savory French crepes, creamy unconventional burgers, steaks,
pancakes, sweet and chowder, mouthwatering gourmet seafood,
savory muffins, porridge, casseroles & much more! mouthwatering sauces, sides &
much more!
omelets & much more!

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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!

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