These SunFlour recipes are Keto, Paleo, Low Carb & Diabetic Diet Friendly

*We use Coconut Palm Sugar in many of our baked good recipes as it is the lowest glycemic natural sweetener on the market and is appropriate for those on low glycemic diets including Keto and Diabetic diets.  Sugar alcohols commonly used in Keto diets (like erythritol), often cause stomach distress.  Coconut palm sugar is gentle on the body and does not raise blood sugar levels which is the goal of Keto and low glycemic diets. Unlike it's name implies, it is not really coconut--it is the nectar from the coconut flower blossom where this delicious sugar is derived.  If you have a preferred non sugar sweetener like Swerve, you may substitute it wherever you see coconut palm sugar below.

Cinnamonly Sweet SunFlour Crackers

Yields: 50 Crackers

INGREDIENTS

1 1/2 cups SunFlour
1/8th tsp salt
2 Tbsp water
3 Tbsp coconut palm sugar (or sweetener of choice)
1/2 tsp vanilla extract
For dusting: 1 Tbsp coconut palm sugar (or sweetener of choice), ground cinnamon, zest from 1/2 lemon
 

DIRECTIONS

1. Pre-heat oven to 350 degrees Fahrenheit.

2. In a food processor or large bowl, combine all ingredients. Pulse or mix until cracker dough forms.

3. Line a flat surface with parchment paper. Place dough in the center. Cover dough with another piece of parchment paper.

4. Use rolling pin to roll dough out to 1/16 inch thickness. Remove top layer of parchment.

5. Dust with additional coconut palm sugar, ground cinnamon and lemon zest.

6. Use pizza cutter or sharp knife to cut square crackers into desired size. leaving crackers in place, carefully transfer the parchment sheet to a cookie sheet.

7. Bake in over until golden brown and crispy, about 10-12 minutes. Remove from oven, cool, serve and enjoy!

 

SunFlour Peanut Butter (or Sunflower Seed Butter) Cookies

Yield: 12 high protein/low carb cookies

INGREDIENTS
1 cup of SunFlour®
1/4 cup coconut palm sugar or your favorite sweetener
1/2 tsp baking powder
1/8 tsp sea salt
1/3 cup peanut butter or sunflower seed butter
2 TB coconut palm/red palm shortening (Nutiva) or softened butter
1 tsp vanilla extract
(optional: 1TB of non-dairy milk)
parchment paper & cookie sheet

DIRECTIONS
1. Pre-heat oven to 350 degrees
2. Mix SunFlour, coconut palm sugar, baking powder and sea salt together.
3. Mix peanut or sunflower seed butter, coconut palm shortening and vanilla
4. Combine dry and wet ingredients until a dough is formed. If dough is crumbly still, add 1 Tbsp of non-dairy (or dairy) milk
5. Take one Tbsp of dough and roll into a ball, about 1” in diameter. Should make 12 balls.
6. Place cookie dough balls on parchment paper-lined cookie sheet and press down with an oiled fork in a criss-cross manner.
7. Bake for 12-14 minutes at 350 degrees
8. Let cool for 10 minutes on cookie sheet before moving, or they’ll crumble
9. Cool on baker rack for 15 minutes.  Freeze what you don't eat!  They will last for weeks and easily thaw with no change in taste or texture.

 

SunFlour Chocolate Chip Cookies 

 

Yield: 18-24 cookies 

DRY INGREDIENTS
3 cups SunFlour (1 Bag of SunFlour)
¾ cup low glycemic coconut palm sugar or sweetener of choice
¾ cup chocolate chips ( Enjoy Life non-dairy chips or your favorite keto chips)
1½ tsp baking powder
½ tsp sea salt (fine)
Optional: ½ cup chopped pecans

WET INGREDIENTS
3 Tbsp non-dairy or dairy milk
6 Tbsp butter (or Nutiva coconut red palm oil shortening blend)
4½ tsp vanilla extract

DIRECTIONS
1. Mix together all dry ingredients (except for chocolate chips & pecans).
2. Soften butter (melt but don't clarify) then add milk and vanilla and blend
3. Combine wet & dry ingredients (including chips & pecans) until a big ball forms
4. Chill for 30 minutes in refrigerator – preheat oven to 350 degrees
5. Drop 1” balls of chocolate chip cookie dough onto parchment lined cookie sheet (flatten if you like them crisp; leave in ball for thicker, chewy cookies); it should make 18-24 cookies depending on big you make them
6. Bake for 15-20 minutes (based on how crispy you like them)
7. Cool on baking rack for 15-20 minutes and Enjoy!
8. Storage:  freeze whatever you don't eat right away.  They last really well and come to room temperature in minutes so you can make them ahead of time and enjoy as needed. 

Acorn Squash with SunFlour Stuffing

INGREDIENTS

4 acorn (or delicato) squash
½ cup yellow onion, diced
3/4 cup carrots, diced
3/4 cup celery, diced
2 cups SunFlour
½ cup chicken or vegetable broth
1½ Tbsp chia seeds
1 Tbsp Herbs de Provence (includes thyme, savory, rosemary, tarragon & basil)
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ Tbsp olive oil

DIRECTIONS

1. Pre-heat oven to Bake 400 degrees Fahrenheit.
2. Cut squash in half and scoop out seeds.  Discard.
3. Place squash on parchment paper on baking sheet pan, face down.  Bake for 25-30 minutes.
4. While squash is baking, wish the broth and chia seeds together in large bowl.  Set aside.
5. Heat a large saute pan over medium-high heat until hot, about 2 minutes. Add olive oil and heat for an additional minute.
6. Add the onions and saute until translucent, about 2 minutes.  Add the carrots and celery and saute until softened, about 4 minutes. Remove from heat and set aside.
7. Add the SunFlour to the broth and chia mixture.  Stir in the herbs and spices. Fold in the sautéed vegetables. Set aside.
8. Once squash has cooked, carefully remove from pan in oven and turn over squash, using tongs.
9. Fill squash with even amounts of stuffing.
10. Bake until golden brown, about 20-25 minutes.
11. Serve as is or with SunFlour Gravy on top.  Enjoy!

 

SunFlour Keto Pizza 

Yield: 12" Pizza

INGREDIENTS
2 cups SunFlour
3 cups Shredded Mozzarella Cheese (Low Moisture part Skim Milk)
4 Tbsp (2 oz.) Cream Cheese
2 eggs
Toppings: for the Margherita version (shown above), use pesto sauce, red sauce, buffalo mozzarella cheese; for traditional topping use mozzarella cheese, pepperoni and red sauce (shown below)

DIRECTIONS

1. Pre-heat oven to 400 degrees.
2. In a medium bowl, beat the eggs and mix in SunFlour until thoroughly combined.
3. In a separate bowl, place mozzarella cheese and cream cheese. Microwave for 30 seconds and stir with spatula.
4. Microwave cheese mixture again for 10 more seconds and stir.  Repeat this until the mixture is runny (about 4-5 times total).
5. Mix the cheese mixture with the SunFlour/egg mixture until thoroughly incorporated. Then using a spatula, mix into a ball shape.
6. Drop the pizza dough onto parchment paper.
7. Put a second sheet of parchment paper on top of dough and press the dough out with hands into about a 7-8” circle. Then take rolling pin and roll out into 12” circle.
8. Place parchment paper with pizza dough onto a pizza pan and remove the top piece of parchment. Pierce dough with a fork in multiple spots to prevent air bubbles from forming during baking.
9. Bake for 10-12 minutes at 400 degrees until pizza starts to brown. Because you will flip this over to finish the baking, you don’t want it too brown at this stage.
10. Let cool for 5 minutes and flip top side of pizza over onto pizza pan and remove the bottom piece of parchment. 
11. Top with sauce, meat/veggies and mozzarella or other cheese and bake 10-15 minutes until cheese melts and the crust is browned to your liking (keep an eye on it so it doesn't overbrown)
12. Cut, serve, and ENJOY!

 

SunFlour 'Meatballs'           25% more protein than meat!

INGREDIENTS
1 ¼ cup SunFlour
½ tsp salt
¼ tsp. pepper
¼ tsp. garlic
¼ tsp cumin
1 egg or chia egg (1/4 c veggie broth/water + 2 tsp chia seeds)
*Optional: Add ¼ to ½ cup chopped vegetables for color, taste & texture

DIRECTIONS

1. Pre-heat oven to 425 degrees Fahrenheit.
2. In large bowl, mix egg and spices together, then mix in SunFlour
3.  Optional: Add in chopped veggies
4. Roll 1” balls of mixture in palm of hand until they feel firm and packed tightly
5. Bake at 425 on cookie sheet or baguette pan lined with parchment paper until golden brown, about 20 minutes, turning after 12 minutes to increase browning (or, pan fry in olive oil 5 min per side in med heat)
6. Serve on low carb bread, a bed of zucchini noodles or any way you like. Sauce away! (pictured above with SunFlour Focaccia Bread, pasta sauce and cashew sauce).  They make an excellent protein for hot veggie bowls too!

     *To make chia egg:  mix broth and chia together and let stand for 5 minutes

 

SunFlour Veggie Burger        25% more protein than meat!

Yields: 4-6 burgers

INGREDIENTS

Use whatever vegetables are your favorites! We’ve used kale, broccoli, spinach, carrot, you name it! Here is one variation we like:

½ yellow onion, peeled
2 carrots, peeled
4 celery stalks, trimmed
½ cup chopped kale or spinach
2 cups SunFlour
1 tsp salt
¼ tsp black pepper
2 small eggs (whisked)
1 Tbsp olive oil (use only if you bake vs. pan fry)

DIRECTIONS

1.  Roughly chop vegetables & place into large bowl.
2.  Add the whisked eggs, SunFlour, salt, and pepper and olive oil. Mix to combine. 
3.  Using ½ cup of the burger mixture, form burgers with a 4-inch diameter.
4.  Fill the bottom of a large skillet with about 1/8” olive oil. Turn heat on medium setting and when the oil is hot, sear burgers for 5 minutes on each side OR, bake burgers on parchment lined baking sheet at 400 degrees for 15 minutes total (flip after 10 min. for even browning).
6.  Serve on with your favorite toppings on SunFlour Focaccia Buns (shown above), on red leaf lettuce pieces (shown below) or however you like!  

 

SunFlour Zucchini Frites

Yields: 4-8 servings

INGREDIENTS
2 zucchinis (or any veggie of your choice) *we love this with crispy green beans too!
1 cup SunFlour
2 eggs
1 Tbsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper

DIRECTIONS
1. Pre-heat oven to 350 degrees Fahrenheit.
2. Using a chef knife, slice zucchini into 1/4 inch slices (rounds or sticks). Pat slices dry using a paper towel.
3. Mix SunFlour, Italian seasoning, salt, and black pepper together in a medium bowl.
4. Whisk eggs together in a small bowl.
5. Dredge each individual zucchini slice in the eggs. Then coat completely in the SunFlour mixture.
6. Transfer zucchini slices to a cookie sheet lined with parchment paper.
7. Bake in the oven until golden brown, about 15 minutes.
8. Serve and enjoy on their own or in your favorite dip!

 

SunFlour Breaded Fish

INGREDIENTS
1 cup SunFlour
1 lb. white fish
2 eggs
1 Tbsp Italian seasoning
½  tsp salt
¼ tsp black pepper

DIRECTIONS
1. Pre-heat oven to 350 degrees Fahrenheit
2. Mix SunFlour and seasonings together in medium bowl
3. Whisk eggs together in a small bowl
4. Dredge each individual piece of fish in the eggs. Then, coat completely in the SunFlour mixture
5. Transfer fish to a cookie sheet lined with parchment paper or glass baking dish
6. Bake in the oven until golden brown, about 15 minutes (or, pan fry).
7. Serve with your favorite sides and Enjoy!

SunFlour Crab Cakes

 

Yields: 8 crab cakes

INGREDIENTS

8 ounces lump crab meat, drained well
1 ¼ cups SunFlour
1 Tbsp olive oil, divided
½ cup red onion, diced
¼ cup red bell pepper, diced
¼ cup yellow bell pepper, diced
1 Tbsp Old Bay or seafood seasoning
¹/₈ tsp black pepper
3 Tbsp parsley, chopped
2 Tbsp scallions, chopped
2 lemons, zest and juice
1 egg
2 Tbsp Dijon mustard
2 tsp Worcestershire sauce

 
DIRECTIONS

1. In a large bowl, toss onions, bell peppers, parsley, scallions, lemon juice, and zest together. In a medium bowl, whisk egg, Dijon mustard, Worcestershire sauce, Old Bay, and pepper together.
2. Add the egg mixture to the vegetable mixture and mix to combine. Add the lump crab and SunFlour. Gently toss together until ingredients are evenly distributed.
3. Form 8 crab cake patties using ¼ cup for each patty.
4. Heat a large sauté pan over medium-high heat until hot, about two minutes. Add ½ tablespoon olive oil and heat for an additional minute. Sear 4 crab cakes at a time until golden brown on each side, about three minutes.  Add ½ tablespoon of olive oil and sear remaining 4 crab cakes.

 

Savory SunFlour Herb Crackers

Yields: 50 crackers

INGREDIENTS

1½ cups SunFlour
1/8 tsp salt
¾ tsp ground black pepper
2 Tbsp vegetable broth or water
1 Tbsp olive oil
1 tsp dried rosemary
1 tsp dried thyme

DIRECTIONS

1. Pre-heat oven to 350 degrees Fahrenheit.
2. In a food processor or large bowl, combine all ingredients. Pulse or mix until cracker dough forms.
3. Line a flat surface with parchment paper. Place dough in the center. Cover dough with another piece of parchment paper.
4. Use a rolling pin to roll dough out to 1/16 inch thickness. Remove top layer of parchment.
5. Use pizza cutter or sharp knife to cut square crackers into desired size. Leaving crackers in place, carefully transfer the parchment sheet to a cookie sheet.
6. Bake in oven until golden brown and crispy, about 10-12 minutes.
7. Remove from oven, cool, serve and enjoy!

 

Think.Eat.Live Brownie Mix is also great for Paleo & Keto diets!  

The only flour in this nutrient dense brownie mix is our SunFlour and it uses coconut palm sugar for sweetener.  Coconut palm sugar is the lowest glycemic natural sweetener on the market and is appropriate for those on low glycemic diets including Keto and Diabetic diets.  Sugar alcohols commonly used in Keto diets (like erythritol), often cause stomach distress.  Coconut palm sugar is gentle on the body and does not raise blood sugar levels which is the goal of Keto and low glycemic diets. Unlike it's name implies, it is not really coconut--it is the nectar from the coconut flower blossom where this delicious sugar is derived. Coconut palm sugar is not a very well understood sweetener but is perfectly suited for those concerned with stable and low blood sugar levels.  Check out these delicious recipes using the SunFlour Brownie Mix!

SunFlour Brownies

YIELDS:   12,  1.5" x 1.5" squares

INGREDIENTS

1 bag Think.Eat.Live SunFlour Brownie Mix
2 eggs
½ cup (1 stick) melted butter (do not clarify) or butter substitute (or Nutiva coconut / red palm fruit oil buttery spread for non-dairy option)
4 tsp. vanilla extract
Optional: ½ cup Enjoy Life Dairy Free Chocolate Chips (or your favorite Keto chips)

DIRECTIONS

1. Whisk wet ingredients (eggs, butter, vanilla extract)
2. Fold in SunFlour Brownie Mix. For Double Chocolate Brownies, add ½ cup chocolate chips.
3. Pour into 8” X 8” oiled, baking pan or brownie form
4. Bake in preheated 350 degree F conventional oven for 30 minutes (done when internal temp is at 200 degrees). These will bake in about ½ the time in convection oven. Try 325 degrees for convection.
5. Cool on rack before cutting
6. Storage: Wrap and freeze unused servings for later use. Freezes well due to oil content in sunflower seed flour. If you use the Nutiva Buttery Spread, the brownies are just as good as if you used butter when they are fresh. Brownies with the Nutiva Buttery Spread that are frozen and thawed for later use are a little more cakey, than fudgy.

SunFlour Chocolate Cake & Cupcakes

INGREDIENTS

1 bag Think.Eat.Live. SunFlour Brownie Mix
4 eggs
½ cup melted butter (1 stick) 
4 tsp. vanilla extract

DIRECTIONS 

1. Preheat oven to 350 degrees Fahrenheit 
2. Whisk wet ingredients (eggs, butter, vanilla extract)
3. With spatula, fold in SunFlour Brownie Mix
4. Pour into 8” diameter, oiled cake pan (Finished cake = 1-1.5” thick layer). Or, pour into muffin papers for cupcakes.
5. Bake for 30-33 minutes (done when internal temp is at 200 degrees). May be 325 degrees with convection and/or less time.
6. Cool on rack and frost with your favorite chocolate icing or frosting (check out our high protein, low glycemic SunFlour frosting recipe).

SunFlour Chocolate Frosting

INGREDIENTS

1 cup of coconut palm sugar (put in food processor for 30 seconds to make it a powdered sugar)
½ cup of Think.Eat.Live. SunFlour
4 Tbsp natural cocoa powder
2 Tbsp tapioca starch
6 Tbsp melted butter or Nutiva buttery spread
2 tsp vanilla extract
4-6 Tbsp water, milk, or coconut milk
Optional:  shaved chocolate & coconut for the top

DIRECTIONS

1. Mix the dry ingredients together in a bowl
2. Add in the wet ingredients
3. Stir until smooth.  If the mixture is too firm, add more liquid.  If it is too thin, refrigerate briefly and it will firm up nicely--all you have to do is stir before frosting
4. Frost then sprinkle with shaved chocolate & coconut
   
   

SunFlour Brownie Pizza

INGREDIENTS

For the brownie base:  2 eggs, ½ cup melted butter (1 stick) or butter substitute (or Nutiva coconut/red palm fruit buttery spread for non-dairy option), 4 tsp. vanilla extract, 1 bag Think.Eat.Live Brownie Mix

For the topping: 1 8oz. package of whipped cream cheese (or spreadable goat cheese), berry slices, banana and or kiwi slices, blueberries and chocolate sauce (¼ cup non-dairy chocolate chips and 1 Tbsp. butter)

 INGREDIENTS

1. Whisk wet ingredients for brownie base (eggs, butter, vanilla extract)
2. Fold in 1 bag of Think.Eat.Live. Brownie Mix
3. Pour and spread evenly onto parchment paper covered pizza pan (approx. 12” pan)
4. Bake in preheated 350 degree Fahrenheit oven for 20 minutes (done when top is firm to the touch)
5. Cool on rack for 30 minutes then top with cheese spread and fruit 
6. Melt chocolate chips & butter, stirring until smooth. Drizzle chocolate sauce over the top of the pizza.
7. Refrigerate until ready to serve.

 

SunFlour Brownie Bites

The bite-sized brownies are very popular and will freeze even better than brownies that were made and cut into squares.  To make bite sized brownies, simply use mini muffin trays. You can get creative with them—like serving on skewers with fruit.

YIELDS:   36-40 bite sized snacks

DIRECTIONS

1. Follow the brownie baking directions above for preparation of Think.Eat.Live. Brownie Mix
2. Oil muffin receptacles and fill to 80%
3. Bake at 325 degrees (vs. 350) for 20 minutes
4. Freeze what you don't eat.  They are great frozen and thaw in minutes too!

 

SunFlour Chocolate Cookies

INGREDIENTS

1 bag Think.Eat.Live. SunFlour Brownie Mix
4 Tbsps. butter (or Nutiva coconut red & palm oil shortening blend)
4 tsp. vanilla extract


DIRECTIONS

1. Preheat oven to 350 degrees
2. Soften butter (do not melt or clarify) then add vanilla and blend
3. Combine wet & dry ingredients until a big ball forms
4. Chill for 30 minutes in refrigerator
5. For cookie crisps, drop ½” scoops of cookie dough onto parchment lined cookie sheet; (yields 20- 24 cookies). For larger, thicker cookies as shown above, drop 1” scoops.
6. Press to desired thickness using the back of a measuring cup and parchment paper.
7. Bake for 12-15 minutes (based on thickness and how crispy you like them); they should be bubbling
8. Leave on cookie sheet to cool for 15 minutes- Enjoy!
   
   
   

For more SunFlour recipe ideas, try Elana’s Amsterdam Gluten Free Almond Flour Cookbook (or any of her new recipes) and substitute SunFlour for almond flour.  It's a perfect 1:1 swap in all of her recipes and others you may have tried that call for almond flour.  You'll find a delightful taste and texture difference and have more nutrition in your recipes!

You can also check out YouTube Keto Blogger, Kristy of OKketOH.  She shares her family's journey with Keto and has come up with some fabulous SunFlour Cookie Creations she shares on video!