Keto (low carb, sugar free) donuts ...

Mini Donuts... one of the pan versions I made

This was my favorite pan - a mini fluted pan - not a bundt pan, more like a thick cookie or little cake

Is it a donut or a muffin? Or a little cake?  I decided to bake my donuts in 3 different pans instead of just my mini donut pans like I usually do.  I used a mini muffin pan, a mini donut pan and then a pan I had no idea what to call it... and still don't.

I found one very similar to it at Amazon that called it a 'mini fluted cupcake pan' so I decided we'll go with that.

The mini donut pans are just too difficult to get the donuts out of, even with a lot of butter or oil. After about 10 years of dealing with the little donut pain-in-the-butts, I decided to grab two other pans that were in the cupboard, and that is how I found I really liked the other two pans even better than the little donut pan.  So much easier to get out, but I also loved how the had a little crisp to the outside of them!  Not just a completely moist and soft almond flour baked good like you usually get with almond flour goodies.

You can play with this recipe:  These donuts can be flavored however you wish.  LorAnn oils are my ultimate favorites and I have a whole ziploc full of different flavors from grape to apple, from peppermint to chocolate to bubble gum and more.  They last for years and years (and years) and are good quality, strong and very easy to use.  The apple cider in this version is because I used apple flavored oils.  With blueberry I leave that out and replace with a teaspoon of lemon juice and/or vanilla.  For cake donuts, it's vanilla extract. Play with whatever flavor you like.

This one is apple cinnamon... keto, sugar free and low carb of course.


2 c almond flour
1/2 c natural granular sweetener (I used Lakanto classic)
1/4 c unflavored whey protein powder (I use Isopure exclusively)
2 t baking powder
1/2 t sea salt
1/2 t cinnamon
2 eggs
1/3 c water
1/4 c butter
1 1/2 T apple cider vinegar
1/4 t apple flavored LorAnn Oils

Whisk together the dry ingredients; almond flour, protein powder, baking powder, salt, and cinnamon.  Add the eggs, water, butter, apple cider and flavoring.  Fill about 24 mini donut or muffin tins that you've greased very well with butter.  Bake at 325 for about 17 minutes.  So they are firm and not still jiggly.  Let them cool in the pan at least 10 minutes before removing to cool completely.

Top with a mixture of cinnamon and natural sweetener (I used Lakanto) - about 1/4 cup sweetener to 1 teaspoon cinnamon.  Heavier if you really like cinnamon.  If the tops of your donuts or mini muffins aren't sticky enough to grasp the cinnamon/sweetener, you can brush them with melted butter first.

My favorite shape was the fluted mini cake pans.  Almost like thick muffin tops - but bigger than a muffin top. 

This is the pan I'm not sure what it's called.  I bought it and a Madeleine cookie pan at the same time years and years ago - on clearance in some random cake and decorating shop in Minneapolis that doesn't exist anymore.


I found a similar one on Amazon (I linked to above and below this post)


The tops are dipped in a mixture of granular natural sweetener and cinnamon.  For blueberry donuts or vanilla cake donuts I'd use a simple glaze.  I would for chocolate donuts too but I hate chocolate so I probably won't be making those any time soon.

These were made in the mini muffin pan. Most people have this pan or have easy access to it.  They do come out of this pan much easier than the mini-donut pans!

When you can get them out of the pan in one piece, the mini donuts do turn out cute!

Here is the pan I found at Amazon that is similar to mine:

Mini Fluted Cupcake Pan

You might also be interested in these related pans;

USA Pan Bakeware Mini Cupcake and Muffin Pan, 24 Well, Nonstick  and Quick Release Coating, Made in the USA from Aluminized Steel
Wilton Perfect Results Non-Stick Donut Pan, 20-Cavity Donut Baking Pan


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#WhatsForDinner? Keto - Low Carb - Sugar Free and YUMMY

We'll be doing mussels in garlic and butter along with grilled bacon wrapped shrimp.  For a side, I prepared (earlier today) a salad with peppers, green onions, feta cheese, mozzarella cheese, kalamata olives and some diced tomato; sprinkled with basil and chilling now.

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We eat out on average, zero (0) times a week. The average American eats out 6 times a week for Breakfast, Lunch & Dinner!

This afternoon I found myself hanging out at Zagat and finding out that as of 2018, the average American eats out (breakfast, lunch and dinner) 6 times a week.
Not counting breakfast, American eat out 5 times a week for lunch and dinner!

If you take breakfast out of the line up, Americans eat out 5 times a week just for lunch and dinner. 

When I saw those numbers, I then decided to look up obesity and overweight statistics for both adults and kids.  I found some interesting numbers on the CDC (government) website in their 2018 publication (which uses the latest available statistics, 2015-2016).  Are you ready for this?

If you count how many Americans are overweight (not all obese, but overweight) it's almost 72%.

  • Percent of adults aged 20 and over with obesity: 39.8% (2015-2016)
  • Percent of adults aged 20 and over with overweight, including obesity: 71.6% (2015-2016)
  • Percent of adolescents aged 12-19 years with obesity: 20.6% (2015-2016)
  • Percent of children aged 6-11 years with obesity: 18.4% (2015-2016)
  • Percent of children aged 2-5 years with obesity: 13.9% (2015-2016)

Because I'm Swedish and German, I clicked over to see what the Swedish obesity rates were it seems that 53.3% of the population of Swedish is overweight with 18.6% of them counting as obese.  Not as bad as America but still higher than I expected to see - however I noted the information used was compiled in 2008 so it's most likely closer to American rates by now, as it's been almost 12 years since then.  Here is a graph showing European countries obesity rates in an easy to compare graph.  LINK.


Eating out 6 times a week:  Breakfast, Lunch and Dinner

Zagat surveyed nearly 13,000 people across the nation about their dining spending habits, social media influence on food choices, as well as what they do and don't do.

".....We asked our respondents and the results revealed that for breakfast, lunch and dinner, Americans typically dine out 5.9 times per week.

And for lunch and dinner only, 4.9 times per week on average. Certain markets outpaced others, of course. Our respondents in Dallas-Fort Worth eat out most frequently with a total of 7.0 times per week, while Orlando and Houston are right behind at 6.9 times per week. Those in Minneapolis dine out the least, at 4.7 times per week for breakfast, lunch and dinner.

So how much is all of this dining out costing? Nationally, diners spend an average of $36.40 per person at a restaurant. New York City and Boston spend above the national average, with $46.14 and $41.54 respectively, while most of the respondents in other cities spend below it, with cities like Charlotte, San Antonio and Detroit spending the least.

Our survey data revealed that noise was the most irksome at 24% followed by service (23%), crowds (15%), high prices (12%) and parking (10%). And how about those trendy backless stools? Seventy percent of those surveyed say they are “over it” when it comes to this style of seating. Check please!

56% of New York patrons have or would ask to charge their phone in a bar or restaurant, compared to the national average of 45%. Diners in Detroit and Seattle are less concerned with bothering staff about their phone batteries as 64% say they would not ask to charge their phones in a restaurant or bar.

You might also be interested in some related topics (books and dvd) available through Amazon;

  The Rise of Obesity in Europe: A Twentieth Century Food History

  Super Size Me [DVD]

  Fat Nation: A History of Obesity in America

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