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Meringue Nests, Sugar Free


  • 4 egg whites, room temperature
  • 6 Tablespoons Stevia
  • 1/2 teaspoon vanilla extract or other flavoring desired
  • 1/4 teaspoon cream of tartar
  • 1/8 teaspoon salt


  1. Preheat the oven to 250F.
  2. Line two baking sheets with parchment paper.
  3. Arrange the oven racks on second lowest and second highest positions.
  4. In clean glass or metal bowl, combine the egg whites, stevia, extract, cream of tartar and salt.
  5. Beat on medium high until medium stiff peaks form and mixture becomes a bit shiny. Do not beat until stiff.
  6. With a spoon, place large dollops onto the baking sheet and press down in the middle to form nests. Or, if you want one huge Pavlova, empty out the mixture onto the baking sheet and shape into a nest.
  7. Bake for 18 to 20 minutes at 250F.
  8. Reduce oven temperature to 200F and continue to bake for another 18 to 20 minutes, until crisp and tips are just starting to brown.
  9. If you have made nests, turn off oven and let meringues sit inside for 2 hours or overnight.
  10. If you have made a Pavlova, bake for another 30 minutes. Then turn off the oven and let it sit overnight to dry out.
  11. When ready to serve, remove from the pan and carefully peel off the cooking parchment. Place on a plate and fill with fruit, fruit filling or spread, and so on.

Strawberries, kiwis and more all make great toppings. The net carbs will be whatever fruit you are using. Add a dollop of yogurt or drizzle of cream for added moistness.

Rock Cakes

Rock cakes only resemble a rock if you leave them sitting out too long. Eat them up, or freeze the leftovers to eat as needed.


  • 2 tablespoons canola oil for greasing
  • 8 ounces self-rising flour
  • 1 teaspoon double-action baking powder
  • 4 ounces unsalted butter, softened
  • 2 ounces raw honey white granulated sugar
  • 4 ounces raisins or dried currants
  • 1 medium egg
  • 2 to 3 tablespoons low fat milk, room temperature


  1. Heat the oven to 400F.
  2. Grease, or line with foil and grease, 2 large baking sheets.
  3. Over a large glass bowl, sift together the flour and baking powder.
  4. Add the butter and cut in using a pastry cutter or two knives until the mixture resembles fine breadcrumbs.
  5. Fold in the honey and raisins gently.
  6. Add the egg and 1 tablespoon of the milk. Mix to create a stiff dough.
  7. If the mixture is still dry add milk an additional tablespoon at a time until it reaches the desired consistency, firm and not too soft or runny.
  8. Using a tablespoon or large spoon, divide the mixture into 12 portions of dough.
  9. Placing each portion on one of the cookie sheets, spacing them evenly so they are not too close together.
  10. Bake in the preheated oven for 15 to 17 minutes or until golden brown.
  11. Remove from the oven and turn out the rock cakes onto a wire rack immediately to avoid them getting soggy.
  12. Let cool for about 30 minutes so no one burns their mouth on the hot fruit.
  13. Serve warm with butter or sugar-free jam.

Try craisins, chopped dates, or a mixture to add variety. If adding craisins, you can also add a drop of orange extract to the batter.

Leftovers: Let them cool completely. Then wrap them in some paper towels and place in a plastic bag. Squeeze all the air of the bag and close it tightly. Store in a cool, dry place and eat the next day, or place in the freezer.

Net carbs for the total recipe, 100 grams.