All posts by Jason Brown

Pumpkin Cheesecake


Pumpkin Cheesecake
Prep time: 20 mins Cook time: 1 hour Total time: 1 hour 20 mins. A creamy pumpkin cheesecake made with healthy real-food ingredients and minimal sweetener! Serves: 6-8. Recipe credit: (I slightly modified a few things from the original version)
  • Crust:
  • •About 1 cup of almonds, pecans or hazelnuts, finely powdered in blender or food processor (I used 1 cup almond flour-approx.8 net carbs)
  • •2 Tablespoons of coconut oil or butter
  • •1 egg
  • •cinnamon to taste
  • •honey or stevia to taste (I used 1 tsp. honey, 1 tsp. Stevia, 1 tsp. Splenda)
  • Filling:
  • •12 ounces pumpkin puree (about 1.5 cups of homemade or about 1 can store bought)- Libby brand is approx. 8 net carbs for the whole can
  • •2 Tablespoons of coconut oil
  • •2 (8 ounce) packages of cream cheese at room temperature- approx. 4 net carbs
  • •3 eggs
  • •1 tsp pumpkin pie spices (to taste) or 1 tsp cinnamon and a sprinkle each of nutmeg and cloves
  • •1 tsp vanilla (optional)
  • •stevia or honey to taste (I used ½ Tbsp. Stevia, ½ Tbsp. Splenda, 1 Tbsp. honey)
  • •[Note: The above recipe can be doubled to fit in a 9x13 baking dish]
  • Total net carbs is approx. 30 net carbs for standard size pie with ingredients listed above.
  1. Preheat oven to 375 degrees.
  2. Finely powder the almonds or pecans in food processor or blender.
  3. Mix with cinnamon, stevia, egg and coconut oil and use hands to press into bottom of pie pan.
  4. Put in heating oven for 10-15 minutes until crust is slightly toasted.
  5. In the meantime, mix the pumpkin puree, cream cheese, spices, coconut oil, eggs, vanilla, and sweetener (if using) with a mixer or immersion blender (or just throw in a blender).- I just used a handmixer since that is all I had-
  6. When crust has started to toast, remove from oven and pour filling into pan.
  7. Return to oven and cook for 35-45 minutes or until top doesn’t wiggle in center and starts to slightly crack on sides.
  8. Remove and let cool.
  9. Chill at least 2 hours or overnight before serving.
  10. **Approx. 30 net carbs. for a standard size pie dish**
Nutrition Information
Serving size: 6-8


Coconut flour biscuit

Prep time
5 mins
Cook time
15 mins
Total time
20 mins
  • ⅓ cup Coconut Flour
  • 5 TBSP Butter or Coconut Oil, softened but not melted
  • 4 eggs
  • 2 TBSP honey (optional)-careful, this raises the carb count a lot!
  • dash of salt
  • ½ tsp baking powder
  1. Preheat oven to 400 degrees F
  2. Put all ingredients into medium sized bowl and mix well with immersion blender or hand mixer until well incorporated
  3. Using your hands, carefully form into nine small balls and mash each one down with a spoon to make it about ½ inch thick.
  4. Bake for 12-15 minutes until just starting to brown.


  • Top with fresh strawberries and homemade whipped cream for Strawberry Shortcake
  • Top with egg, bacon and hollandaise sauce for Eggs Benedict
  • Serve with chili or soup
  • Add cinnamon and top with cream cheese for a cinnamon type roll
  • Cut in half or use two to make a sandwich for breakfast or lunch.
  • Add 1/2 cup grated cheese and 1/4 tsp cayenne to make cheese biscuits

Recipe credit:

Review: Coconut flour saps a lot of moisture from mixture when baking-that is why it calls for more eggs. I used 2.5 tbsp butter and 2.5 tbsp of coconut oil to get a nice balance of both in the mixture. For more coconut flavor-use all coconut oil. They are small biscuits, but perfect to use 2 and sandwich between egg, sausage and cheese for a SUPER filling, protein packed and healthy breakfast that will keep you full for a long time! Try the variations too-there are lots of creative things you can do with these.

Remember, coconut flour and almond flour are low carb flours and can be enjoyed in moderation in a low carb diet.


Sausage and Egg Casserole


  • 1 lb.  pork sausage (I use Swaggerty’s Natural, purchased at Kroger for about $2.50/roll)
  • 1 cup shredded cheddar cheese (I recommend 2% or “reduced fat”)
  • 2 slices of bread cubed (I use Healthy Life Whole Wheat it is only 5 net carbs/slice, purchase at many grocery stores)
  • 6 eggs (Yes-the whole egg!)
  • 1 cup milk (I used Almond Breeze unsweetened original almond milk and it was surprisingly tasty in this recipe!!)
  • 3/4-1 tsp. salt
  • 1/4 tsp. pepper



  1. Brown sausage and drain
  2. Toss sausage with cheese and bread
  3. Place in greased shallow baking dish (7×11)
  4. Beat eggs, milk, salt, and pepper-then pour over sausage mixture
  5. Refrigerate overnight or at least 6 hours
  6. Bake at 350 for about 45 minutes


Recipe credit: Big Oven app, iphone.

Serves approx. 12. About 1 net carb/serving (if using the ingredients listed above).

My review: This is such an easy recipe. I prepared it the night before and put it in the fridge for our company who was staying overnight with us-then just popped it in the oven while everyone was getting ready in the morning. It was a tasty and easy dish to prepare. The best part= about 1 net carb/serving and loaded with protein so it keeps you full and avoids the 10:30am carbohydrate hangover :-) My husband appreciated the leftovers as it was also easy for him to take in a dish and heat up at work when he was on the go.



Califlower “Mac and Cheese” Casserole

2 bags frozen cauliflower

1 cup Heavy cream (Slightly <1 cup if you prefer less creamy)

4 oz. cream cheese cut into small pieces (I recommend reduced fat)

1  1/2 tsp Dijon mustard

2 cups sharp cheddar cheese shredded (I recommend reduced fat)

1/4 tsp black pepper

1/8tsp garlic powdder

1/8 tsp cayenne pepper (more or less if preferred)

1/2 cup grated parmesan cheese (Again, reduced fat if possible)


Preheat oven to 375 degrees. Spray 2 Qt. baking dish with non-stick spray (I purchased a Misto brand sprayer you can pour your own olive oil into it and pump and spray!)

Steam cauliflower until crisp-tender. Pat between several layers of paper towel to dry. Transfer cauliflower into the baking dish and set aside.

Bring the cream to simmer in small sauce pan. Whisk in cream cheese and mustard until smooth. Add 1 1/2 cup shredded cheese, mustard, pepper, garlic powder and cayenne pepper; whisk just until the cheese melts. Take off heat and stir in parmesan cheese.

Pour cheese mixture over cauliflower and stir until combined. Bake until browned and bubbly hot, about 20 mins. Sprinkle remaining cheddar cheese over mixture and bake until browned and edges start to bubble.

Recipe credits: Taken from BIG OVEN app, Iphone.

Portion size is important with any food, but I mention the importance of portion control for this dish particularly because some of the ingredients are calorie dense. It is a wonderful low carb dish to enjoy in lieu of pasta Mac & Cheese, but remember calories still add up and can plateau your weight loss. Just stick to a portion which is typically what you can fit in the palm of your hand and enjoy this yummy alternative. I have paired it with grilled chicken, fish and veggies skewers. It goes well with lots of things.