Gosh.  It’s been a while since I posted a side for you.  That’s because I’ve been eagerly, and whole-heartedly, absorbed in filling the void left in your lives by cupcakes, muffins, pancakes, ice cream, and all kinds of other insanity from your SAD (Standard American Diet) life.  It’s nice to have sane versions of your insane favorites, knowing that they are supporting your fat-loss and health goals, but there is a limit to what you will achieve without some lovely servings of non-starchy veggies every day.  A man (or woman) cannot live (or reach their goals) on ground nuts, coconut oil, and xylitol alone.  So there’s this: Leek and Cauliflower Risotto. You won’t miss that starchy rice for one second!

So in the spirit of keeping us on the right veggie track, I made you a new side.  And let me tell you how delicious this side is.  And how much it does not taste in the least like cauliflower.  And how it will confuse your brain into thinking you are eating rice.  Even while you are eating it and telling your brain it is cauliflower.  And how you will want to eat it all the time, once you’ve had it once.  Because it almost doesn’t even taste like vegetables at all. Leek and Cauliflower Risotto | Carrie Brown

And it looks real pretty.  Pretty is important when it comes to vegetables.  Especially when one of the veggies is the blandest, most boring-tasting vegetable to be found in the produce department.  This side, ladies and gentleman, is neither bland, nor boring-tasting.  This side, is awesome.

Leek and Cauliflower Risotto | Carrie Brown

It is awesome hot, it is awesome cold.  Leek and Cauliflower Risotto is particularly awesome as a bed for my Pan-fried Chicken with Strawberry Salsa. So much yum. SO MUCH.

If you’re shaking your head thinking, “I don’t like cauliflower”, try this.  If your kids won’t eat cauliflower, make them this.  It is quick and simple to throw together, and it will send your health index soaring.  You can even make a huge batch in advance and store in airtight containers in the ‘fridge to whip out as either a hot or cold side over the course of a week.  I wish I’d made more.  Of course, it helps that I included my favorite vegetable on earth.  If you have yet to succumb to my pleadings to try leeks, now’s the time.

I love this Leek and Cauliflower Risotto stuff.  Elevate the humble cauliflower to a more permanent place at your dinner table!


Leek and Cauliflower Risotto
Author: Carrie Brown | www.carriebrown.com
Prep time:
Cook time:
Total time:
  • 1 TBSP coconut oil
  • 1 lb / 450g leeks, finely sliced
  • 1 1/2 cups / 3/4 pint chicken stock
  • Sea salt
  • Ground black pepper
  • 1 lb / 450g cauliflower florets
  • Few chives for garnish, chopped.
  1. Melt the coconut oil in a large skillet over high heat.
  2. Add the finely sliced leeks and reduce the heat to medium.
  3. Saute the leeks until they are soft, about 10 minutes.
  4. Add the stock, sea salt, and pepper, stirring well.
  5. Place the cauliflower florets in a food processor and pulse until it resembles coarse breadcrumbs.
  6. Once the stock starts to simmer, add the cauliflower and stir well.
  7. Cook for 3 – 5 minutes until the cauliflower is just tender, stirring occasionally. Do not over cook as the cauliflower will turn to mush.
  8. Remove from the heat, stir well and spoon into a serving dish.
  9. Garnish with fresh chives.









Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Mallory McCormick - SO YUMMY! THANK YOU! Leeks are awesome.ReplyCancel

  • Kara - Carrie,

    I was having dinner by myself, and decided to try this recipe. Unfortunately, I apparently can’t do math- even though I majored in science.

    I cut the recipe by 1/4th, BUT I forgot to reduce the amount of stock and put in the full amount…. I turned this recipe into an AWESOME chicken and “rice” soup!!!!

    In fact it smelled so good that the “natives” came running and I had to make another full sized batch…..

    Thanks again for a great idea!


  • Katie - Very good! Make sure you clean your leaks well. I really enjoyed this recipe, but my husband didn’t love it. But he isn’t as much into cauliflower… I thought it was delicious!ReplyCancel

    • carrie - Katie – this is a go-to side for me. Hot, cold, I love it both ways.ReplyCancel

  • Diane - I made this tonight using my own chicken stock I saved from roasting a whole chicken. It tasted like chicken soup. It was the best recipe yet. And yes to all my coworkers, I will bring in enough for sharing. So good on a cool fall evening.ReplyCancel

    • carrie - Diane – I LOVE that Risotto! The chicken stock sounds divine. Hello, Coworkers!! :-DReplyCancel

  • Pan-fried Chicken With Strawberry Salsa » Carrie Brown | Living a SANE Life - […] strawberries in advance means you get an almost syrupy sauce which runs off into the Leek and Cauliflower Risotto (see image above) to create a mix of flavors so delicious I don’t even have the words.  And […]ReplyCancel

  • Paula - My version also turned out more like a soup, but I’m not complaining! It was delicious. We were having grilled shrimp too, so I threw mine in my soup and it was terrific!ReplyCancel

    • carrie - Oh dear, Paula – I am guessing that you processed the cauliflower just a little too much. Glad it was still delicious!! Grilled shrimp – YUM.ReplyCancel

  • Braised Cabbage » Carrie Brown | Life in the SANE lane - […] masquerading as tagliatelle, rather like cauliflower masquerading as risotto or rice or mash.  Totally worked for me, and the previously-cabbage-hating […]ReplyCancel

Today is a most spectacular day.  I’ve waited for this day for 1 year, 11 months and 12 days.  Not that I’ve been counting, or anything.  Today I will be reunited with one of my favorite people on planet earth, who also happens to be the BEST. BOSS. EVER. and I get to work with him again – 4 days a week – starting today.  Excited?  I can barely stand it.  Truly, my life is right way up again.  My life is the way it is today because of the enormous influence of this man; so I cannot wait to see what the future holds now I have my biggest cheerleader back in my corner. I know, for sure, it’s going to be exciting.  For now though: Peanut Butter Ice Cream.

Today is also spectacular for another reason:  LowCarb / KETO / SANE / LCHF  Ice Cream has arrived!

UPDATE:  I have now created you a whole book full of scrumptious Ice Creams – also suitable for

Woohoo!!  I know it feels like it’s taken forever to get here, but fantastic ice cream is not easy.  It’s easy once you have a recipe that works.  Getting a recipe that works – not so much.  And I have a lot of experience with ice cream.

My goal here is to make ice creams that are as healthy as possible, and yet taste as good or better than premium regular ice creams.  It’s a lofty goal if you understand how ice cream works.  It’s a lofty goal if you’ve ever been unfortunate enough to try the dairy-free, sugar-free, vegan, or whatever-the-heck-free versions at the store.  Yeah, mine won’t taste anything like any of those.  My trusty Ice Cream Taste Test Crew would agree that you cannot tell the difference between my KETO ones and regular premium ice creams.  It’s true, lovely readers.  You CAN have it all.  You’ll be so glad you’re KETO once you’ve tried some of these!

My ice cream fetish odyssey started some 4 years ago when Larry decided to have a birthday.  His lovely wife, Susan, is not the chef in the family, so I offered to cook The Birthday Dinner for Larry and his family at my home.  I had the dinner down, but was somewhat stumped when it came to a suitable dessert.  I knew Larry adored raspberries, and I knew the weather was going to be warm.  Based on these two facts I randomly decided that I was going to make Raspberry Ice Cream for him, even though I had never made ice cream before.  Ever.

I toddled off to Williams-Sonoma to avail myself of an ice cream churner, and my ice cream adventures began.  Being a lifelong overachiever I made both Raspberry Ice Cream and Raspberry Ripple Ice Cream, and both of them were huge hits.  I mean HUGE.  No one believed they were homemade.  That success, combined with the therapeutic experience I had enjoyed while making said ice cream set me off on a path that involved some 40-or-so flavors, and hundreds and hundreds of gallons of ice cream over the next 3 years.  It was awesome.  I made ice cream for neighbors, ice cream for friends, ice cream for work colleagues, and ice cream for a local hotel.  I rapidly became known as The Ice Cream Queen.  I had strangers gate-crashing work meetings because they heard Carrie Brown’s ice cream was making an appearance.  I never had any problems getting painting parties going at my house either; as long as there was Carrie Brown’s ice cream there were plenty of volunteers.

Then I met Jonathan, and my whole ice cream existence came to a screeching halt.  Until now.  I give you Peanut Butter Ice Cream. Peanut Butter Ice CreamWouldn’t it be awesome, I mused, if I could merge my ice cream repertoire into my KETO lifestyle.  It’s pretty hard being the Ice Cream Queen and The Queen of Healthy Eating at the same time; because how can I live and breathe all things nutritionally healthy while churning out ice cream that is doing exactly the opposite?  So for months I pondered how to make KETO Ice Creams.  Ice creams are the single most complex food creations we humans have come up with.  Sadly you cannot just whizz a bunch of stuff together, sling it in the freezer and get beautiful, scoopable, delicious ice cream the next day.   In other news, did you know that “scoopable” is not a real word?  I am going to start a petition.  Scoopable needs to be a proper word.  I mean, I make ice cream all day long, and have 5 cats. I can’t go 5 minutes without using the word.

Months ago I started dabbling with KETO ingredients that I thought may work, but didn’t have much success.  Then, one Saturday, my brain broke loose and I created Peanut Butter Ice Cream and then 7 more KETO ice creams in one day.  I was over the hump and off to the races!  Since then I’ve made 16 different flavors – holy moly, there’s no stopping me now.

Peanut Butter Ice Cream

To get us going down the KETO Ice Cream path, I started with the easiest recipe, which also happened to be one of the most requested: Peanut Butter Ice Cream.  Score!  Everyone wins.

Ice cream making is actually pretty complicated scientifically speaking – there’s a whole bunch of geekery around getting ice crystals to form the right way, not getting them to freeze too hard, or too soft, and other thrilling physics dilemmas to think about – and there are tons of little tips and tricks that will help you get that perfect scoop of KETO deliciousness every time. Sadly, one little recipe post won’t address most of that, but before you hop to the recipe please just cast your eye over this list. It’s a good place to start if you are new to the world of homemade ice cream, and since all of you are new to KETO ice cream, and KETO ice cream “custards” do not behave like regular ice cream custards, I urge you to pay attention. After waiting this long, I don’t want you to be disappointed with the result.

The goal is to churn your ice cream mixture in as short a time as possible, so having everything super cold before you begin will be your biggest aid in this endeavor.  Especially the ice cream mixture.  DO NOT TRY AND CHURN IT IF IT IS NOT COLD.

  • All your equipment should be as cold as possible before you start churning: the dasher (stirring paddle), any jug that you use to pour the custard into the churner, and the spatulas.
  • If you are using a churner with a removable freezer bowl that needs to be pre-frozen, make sure that it is completely frozen before you churn. If you shake it and there is ANY noise, it is not ready to use.
  • Place the empty container that you are going to put the churned ice cream in, into the freezer when you start churning so it is super-cold when the ice creamed has churned.
  • Do not overfill the churning bowl.  Doing two smaller batches is much better than trying to churn too big a batch.
  • Once you have put the churned ice cream in the cold storage container, place it in the freezer immediately.
  • Once churned, freeze the ice cream in the freezer for at least several hours before serving, and preferably overnight.  Really, try and wait, or churn just before bedtime so you’re not tempted to dig in straight away.
  • If you live in a hot climate, churn in the coolest part of the day.
  • If you have a separate “deep” freeze, put your freshly churned ice cream in that freezer initially, so it freezes as fast and firm as possible.  The next day, or 8 hours later, you can transfer it to the freezer part of your kitchen ‘fridge/freezer.

That’s just a few basics to get you started.  So without further ado, have some KETO Peanut Butter Ice Cream.  I must warn you – this stuff is *very* filling.  You won’t be able to eat very much at one time, but your mouth will be so insanely happy because it won’t believe it’s eating KETO Peanut Butter Ice Cream, that you won’t care. Peanut Butter Ice Cream | www.carriebrown.comHUGE thanks are due to my long-suffering Ice Cream Taste Test Crew: Matt Ballard, Laurie Resch, Bob Stutz, Jen Meehan, and Sahara Pirie, whose thoughtful, constructive criticism helped shape the final versions; they ate a lot of ice cream in the course of this KETO Ice Cream endeavor, and my recipes are better because of their input.  Matt wins the award for most KETO ice cream eaten in the name of ice cream perfection.  Thursday afternoons will never be quite the same.  Thanks also to the various other folks who were able to sample a few here and there, and whose feedback was also very valuable.

I scream, you scream, we all scream for ice cream!  Peanut Butter Ice Cream! Peanut Butter Ice Cream!!

UPDATE:  I have now created you a whole book full of scrumptious Ice Creams – also suitable for

Note: I use Living Harvest Tempt Hempmilk – Unsweetened Original


Peanut Butter Ice Cream
Author: Carrie Brown | www.carriebrown.com
Prep time:
Total time:
Serves: 10 – 12
  • 2 cups / 16 fl oz. hemp milk
  • ¾ cup / 6 fl oz. smooth natural unsweetened peanut butter
  • 6 ¼ oz. / 175g xylitol (NO substitutes!)
  • ½ tsp. sea salt
  • ½ cup / 4 fl oz. heavy cream (see page 12)
  • ¼ tsp. vanilla extract
  • ½ tsp. guar gum


  1. Place the hemp milk, peanut butter, xylitol, sea salt, cream, and vanilla extract into a blender and blend for 10 seconds.
  2. Turn the blender to low speed, and while the blender is running, add the guar gum by tapping it through the opening in the lid, and blend for 30 seconds.
  3. Pour the ice cream custard into a bowl or jar, cover, and place in the ‘fridge for at least 8 hours, but preferably overnight. Don’t skip the chillin’, no matter which type of churner you have.
  4. Stir the chilled custard well to make sure it is completely mixed and read the churning and freezing section on page 23.  Freeze the custard in your churner according to the manufacturer’s instructions.  It typically takes between 15 – 20 minutes to freeze to a soft-serve consistency.
  5. Once the ice cream has frozen to a soft-serve consistency, quickly transfer it from the churning bowl into your pre-chilled container, cover, and place in the freezer for at least 8 hours, preferably overnight.

Peanut Butter Ice Cream | www.carriebrown.com









Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Ellen - YAY!!!! Thanks for sharing – can’t wait to get started. :)ReplyCancel

  • Sahara - OMG, my mouth is watering as I look at the photos because it is remembering the taste oh so well… can’t wait to make this. Thank you!ReplyCancel

    • carrie - It was so fun having you on the Ice Cream Taste Test Crew, Sahara!!!ReplyCancel

  • Gordon Mott - Hi Carrie. Thank you so much. Just need to get a churner now. Two questions. First can you use other milks to make this and get the same results and second, can I substitute unflavoured whey protein powder or add vanilla essence. Oh and yes, I believe you said xanthum gum can replace guar gum?ReplyCancel

    • carrie - Hi Gordon – you can use unsweetened almond milk instead, but the result will not be exactly the same. Yes you can use unflavored whey – be careful how much vanilla extract you add, it is very strong – or leave the additional vanilla out. You should NOT replace guar gum with xanthan gum in this instance :-( Hope this helps! Enjoy your churner!!! :-)ReplyCancel

      • Sonya Solomon - I always thought guar gum and xanthum gum were interchangeable. Why do you say not to substitute?ReplyCancel

        • carrie - Because they’re not interchangeable. There’s a lot of misinformed food blogs out there, sadly. They have different properties, and are best suited to different applications. The best for ice cream is guar gum. Hope that helps!ReplyCancel

  • Judy - Hi Carrie, Love your recipies, but I don’t have a very accurate scale so how much xylitol does this measure out to be. I need to replace my scales but in the meanwhile a measurement equivalent would be very helpful.ReplyCancel

  • Ladyp1244 - Am looking on-line for guar gum, hemp milk and a churner as I type. Looks a fabulous recipe. ThanksReplyCancel

  • Jeremy - so this is probably a stupid question but where exactly can I find an ice cream churn. this recipe sounds great but have no clue where I could pick up one of those bad boys. thanks in advace…:)ReplyCancel

    • carrie - Hi Jeremy! I have updated the post with churner info links – hope that helps!ReplyCancel

  • Heidi - Jeremy I got my ice cream machine at costco but Amazon also has them


    A few questions:
    Looks like we need to buy hemp milk is there a brand you would recommend?
    Also about the PB, I buy mine where you can grind it yourself at the store. Nothing added like sugar or salt but I would not say it is totally smooth. Will this work or should I buy PB in a jar and if so what brand do you use?
    What is the dasher?
    I have several freezers and I know the chest freezer gets much colder than the freezer in the house. Would you suggest the coldest freezer possible or does that matter?
    Can’t wait to make this Ice Cream. YUMMY! .ReplyCancel

    • carrie - Heidi – have updated the post with brand recommendation and explanaiton of a dasher. For PB I use Trader Joe’s smooth peanut butter. The taste of the ice cream will vary depending on what PB you use. I initially freeze them in the deep freeze in the garage, and then move them to the freezer section of the ‘fridge/freezer. If I am transporting them I leave them in the deep freeze until I need to leave the house. Hope that helps!ReplyCancel

  • Heidi - Also can you make the ice cream mix ahead of time like a couple days and leave it in the fridge until you churn it?ReplyCancel

    • carrie - Heidi – yes. perfectly fine to make the “custard” ahead of time and keep in the ‘fridge. This is typically how I manage ice cream production. Just make sure it is in a covered glass container. Hope that helps!ReplyCancel

  • Ellen - YUM…..JUST YUM! What an incredible ice cream! LOVE it!!
    THANKS, Carrie!!ReplyCancel

    • carrie - YAY for Ellen being the first to comment after haivng made the first SANE Ice Cream! SOOOOOOO happy you loved it :-DReplyCancel

  • Ellen - I’m trying to rate this 5 stars, but the site won’t let me go above a 4….it is DEFINITELY a ‘5’!!!ReplyCancel

  • Sharon - Carrie – Did you try making ice cream with coconut milk? If so, what were the results?ReplyCancel

    • carrie - Hi Sharon – I have been using a range of “milks” for SANE ice creams. I will be publsihing all the recipes this summer!ReplyCancel

  • keri - How many servings does it make? I have a family of 7 – should I double? (do two batches)ReplyCancel

    • carrie - Keri – you should be fine with one batch for 7 people. It is very filling, so typically people don’t eat as much as they would regualr ice creeam. Hope that helps!ReplyCancel

  • Candy - I bought the same churner on Ebay for $36. It’s refurbished, but it came packaged like new and free shipping. It arrived less then a week after I purchased. I haven’t used it yet, but the seller has good reviews.


    Do you think it will be okay if I use TJ’s Sunflower Butter?ReplyCancel

    • carrie - Candy – that sounds like a great deal! I cna not advise you on the sunflower butter as I have not tested it. Obviously the taste will be completley different, but I do not know what the texture and consistency will be once you have frozen it. If you try it, let me know!ReplyCancel

  • Candy - I did make it with Sunflower Butter and it’s very good – maybe should have cut back on the xylitol since the SB is sweetened. The texture and consistency were fine, although I’m not that picky when it comes to sweets :) Thanks and can’t wait for something with coconut!ReplyCancel

  • Lorna - Hello Carrie ‘Queen of Sane’,
    I just lurrrvee Ice Cream and so want to do this… finding all the ingredients in Italy is just not happening. I tried to make hemp milk this weekend but the result were far from what it should look like….I have a someone coming over from the US in 3 weeks, who is bringing me Xylitol and Guar gum… does it really have to be hemp or could I use Coconut milk?


    • carrie - Hi Lorna – if you sub out for coconut milk, make sure it is the think stuff – in the US it comes in cans, not the thin carton coconut milk. Hope that helps! It should work, but taste may be altered. Really hope you get to make this and love it!!! :-DReplyCancel

  • Suzie price - Made ice cream this weekend… It was awesome – way easy to make, had never used a cuisinart ice cream maker before. Recipe really worked. We froze and ate in 6 hours, couldn’t wait. Still tasted great. Thak you carrie brown!!!ReplyCancel

  • carrie - GO, Suzie!! So happy you loved it :-)ReplyCancel

  • Lorrie Heist - Dusting off the churner, placing everything in the freezer and heading out the door to buy some supplies. Downsizers & HCFM ladies, get ready for a special treat!ReplyCancel

  • Heidi - When are more sane ice cream receipes coming?? No pressure but it is almsot August and I am dieing to try a new flavors this summer. Hopefully you will be posting new flavors soon. Thanks HeidiReplyCancel

    • carrie - I am writing an ice cream book right now, which will be published shortly – and then you’ll have 25 or so SANE ice creams to chow down on!ReplyCancel

  • Heidi - oh really! I did not know that. Can’t wait hopefully it will be ready soon! Thanks HeidiReplyCancel

  • Deb Sanders - Love, love love this ice cream. I threw in a handful of dark chocolate chunks from a recipe by Melissa Monroe McGee ( she developed a cookbook based on Wheatbelly). It takes it to a whole new level. Getting ready to make another batch.ReplyCancel

  • Cheryl - Why didn’t I make this ice cream weeks ago?! Probably because my English partner hates peanut butter and I didn’t want to eat the whole lot by myself. But my mom is visiting me in London from Washington so I made a batch for tomorrow night’s dinner. OMG! It is AWESOME!! I was a little uncertain of hemp milk but took a leap of faith because Carrie never steers me wrong. It is the creamiest, most gorgeous ice cream I’ve ever made! Now, I really can’t wait for the ice cream book! My freezer bowl is ready and waiting! Carrie, you are a genius!ReplyCancel

  • Jane - Love your ice cream book.ReplyCancel

  • Kimmy - I can’t find your book to buy…! not even in digital format..I’m in Australia but I didn’t think that would matter..?
    So frustrated as I cant even get Smarter Science of Slim book either…do I really have to wait til next year :-(ReplyCancel

  • Kate - Carrie, you are a genius! I can’t believe how good my first batch of this ice cream tastes. I am totally inspired to go SANE now that I know this ice cream is in my future! Thank you so much!ReplyCancel

    • carrie - Kate – so happy you loved the ice cream! You totally got this SANE thing :-)ReplyCancel

  • What Flavor of SANE Ice Cream Am I? » Carrie Brown | Living a SANE Life - […] going while you wait for this glorious, full-color book of SANE Ice Cream recipes, here’s one I posted earlier that you can make RIGHT […]ReplyCancel

  • James - Hi Carrie,

    Just bought an ice cream maker and your book through kindle. Quick question, what can I successfully sub hemp milk and almond milk with? In Aus, it is illegal to have hemp milk (stupid I know, only western nation where it is prohibited), and my fiancée is deathly allergic to nuts. Any suggestions will be greatly appreciated.ReplyCancel

  • Aaron - made this last night & it was an epic fail, never set up at all, really disappointedReplyCancel

  • Patti - I would love to make this, but cannot tolerate whey or egg white protein powder. Can you suggest a substitute? Thank you! Would also love to buy the book, but am reluctant because of the whey protein :-(ReplyCancel

  • Jacqueline - Added raw cocoa to this and made it with colostrum (working on healing my gut). It was delicious.ReplyCancel

    • carrie - OK Jacqueline, the whole colostrum thing is freaking me out thrilled you are enjoying delicious SANE ice cream!ReplyCancel

  • alison - Just made my first batch va va voom icecream. Can I reduce the xylitol as I found it a little sweet for my palate would it affect the end result. Love your work ;))ReplyCancel

    • carrie - Alison – you can try to reduce the xylitol – it may not scoop as nicely or freeze quite the same. Thanks for the kind words!ReplyCancel

  • Catherine - Any thoughts on using almond butter instead? I’m sure it will taste different but wondering if I can get same consistency?ReplyCancel

    • carrie - Catherine – without trialing it I cannot guarantee it will work, but I think there’s a good chance that you will get a similar consistency.ReplyCancel

  • Catherine - Tried to buy the ice cream book and it wouldn’t let me get the kindle version cos I’m in Australia, any work arounds?ReplyCancel

    • carrie - Catherine – I have lots of folks in Australia who were able to buy the Kindle version so I am confused as to why you are experiencing issues :-( You could PayPal the money and I could ship a hardcopy to you, but I am not sure what the shipping would be.ReplyCancel

  • Catherine - Thanks so much for your replies Carrie. The fact that other down unders bought made me persevere and Im glad to report I was successful in my purchase! I’m off to buy guar gum now but just also wanted to say well done on your transformation, not only do you look ridiculously fab but you have also inspired me to reintroduce some more SANEity into my life. Have a great day!ReplyCancel

  • Wren - I know you probably don’t like getting so many substitution questions and I do plan to make this exactly as written, once I get some no sugar added peanut butter, but….for now I just can’t wait to try this. Since I have creamy peanut butter with sugar (2g per 2 TB), how much less Xyla do you think I’ll need?ReplyCancel

  • Wren - This ice cream is the BOMB! Once you’ve tried it, you will have to buy Carrie’s ice cream book. I can’t wait to make her other recipes. Yum! Yum! The second time I made this with my own Vitamix peanut butter. It’s so incredibly creamy.ReplyCancel

  • deedee - I desperately want to make this for my mother because she hasn’t had great ice cream in a long time due to a strong dairy intolerance. I imagine I can sub the heavy cream with full-fat coconut milk. Can I substitute the whey protein for anything else???ReplyCancel

    • carrie - Deedee – FF Coconut Milk for the heavy cream and powdered egg white for the whey. You will need to increase the sweetener to allow for the sweetener in the whey powder. Hope that helps!ReplyCancel

      • Sonya Solomon - I have just purchased your book and am excited to try your recipes. I have also been playing with modifying “regular” ice cream recipes for make them Keto.

        In this post you suggested that Full Fat unsweetened canned coconut milk can be used instead of the heavy cream.

        However, in an earlier post, you said that the same could be used instead of the hemp milk, which I assume is lower fat than cream and more in line with whole milk?

        Would Canned coconut milk be a substitute for whole milk? And actual unsweetened coconut cream be a substitute for heavy cream?

        Thank you!ReplyCancel

        • carrie - Hi Sonya – full fat unsweetened canned coconut milk (I refer to this as THICK coconut milk) can be switched with heavy cream. You can also sub with canned coconut cream.

          The other nut and seed milks can be substituted with THIN coconut milk (comes in a carton). Don’t sub nut and seed milks with THICK coconut milk or coconut cream.

          For whole milk, sub with THIN coconut milk.

          Hope that helps!ReplyCancel

          • Sony Solomon - Thank you!

  • Megan - I just made this recipe and it was so delicious I bought your book! Can’t wait to try out more recipes. Thank you SOOOO much for allowing me to indulge in my ice cream addiction again! :DReplyCancel

  • Shon - I am following a keto diet and as such would prefer not to add too much protein if I can avoid it. Does removing or reducing the amount of protein affect the overall consistency of the ice cream?ReplyCancel

    • carrie - Hi Shon, I haven’t tried it without the protein powder, although it is on my list of things to do. I am pretty certain it will be fine. Hope that helps!ReplyCancel

  • Frankie - I listen to your interviews on the Ketoevanglist podcast. Thank you for your tutorial on measuring out recipe ingredients. Now I know why I had so many failures.
    My question is are your books still available on Amazon in the Kindle format?ReplyCancel

    • carrie - Hi Frankie – the e-cookbooks available here can all be read on a Kindle. Instructions on how to read it on your Kindle are posted at the bottom of the purchasing pages. Hope that helps!ReplyCancel

  • Jen - Mine was delicious! However, the texture for me was a little gummy. Is this typical? I followed directions and the recipe to the T.ReplyCancel

    • carrie - Hi Jen! I would suggest that you either blended it too long, or the whey powder you used had a bunch of stabilizers in. I have updated the recipe now to leave the whey powder out. Hope that helps!ReplyCancel

  • Beulah Moss - I tried to download your ice cream recipe book today and your website said it failed. However it was deducted from my bank account.ReplyCancel

    • carrie - Beulah – was this resolved? Do you still need help locating the book? CarrieReplyCancel

  • Betsi Green - Greetings from South Carolina. If ya havent made this yet, do so. It is fun yo make and scrumptious to eat. Quite an indulgent. I did add some Lilly’s chips (Keto, of course). Now, I’m trying to figure out the macros. Get churnning and enjoy!🍨🐝ReplyCancel

  • Frankie - The ice cream was delicious!!! 😀 I have a sensitively to xylitol. Can you recommend anothe4 sweetener?ReplyCancel

    • carrie - Hi Frankie – not one that will give you the premium texture and scoopability.ReplyCancel

  • Stephania - Hi. My son and I are on a strict diet where we can have only stevia. Have you tried with stevia instead of xylitol?ReplyCancel

  • Kayse - Absolutely amazing, Carrie!! I made this ice cream according to your instructions and it is so delicious! (It killed me to wait 8 hrs, but I could see how it thickened). Not rock hard – creamy the way ice cream should be. Thank you thank you!!ReplyCancel

For the past little while it seems all I’ve posted is recipes for baked goodies, desserts, and *SANE versions of all those things we love to eat but hate what they do to us.  Consequently, I regularly get asked whether these SANE versions are really SANE, and how much or how many you can really eat, so I thought it was time for a little clarity. Vanilla Cranberry ShortbreadI have focused on creating SANE versions of your favorite treats because the majority of you repeatedly tell me your biggest struggle with maintaining a SANE lifestyle is the feeling of having to “give up” all your beloved foods – many of which are just downright emotionally comforting.  When you realize you have to give up the regular versions to reach your goals you feel deprived, and that feeling is never going to help you stay on the right path.  My goal is to give you baked goods, desserts, and treats that taste better than the regular ones, while supporting you in your health and fat-loss goals.  We all recognise that we’re WAY more likely to stick with a healthy eating plan when it involves fantastic-tasting food, and we’re not constantly battling hunger pangs.  We’re also agreed that deprivation does not help us reach our goals long-term.  You tell me I am filling that void for you, and helping you stay the course.  That makes me hugely happy. Carrie Brown | Apricot Cardamom MuffinsBut to be sure we are on the same page, let’s get down to some nitty-gritty for a moment.

Are these SANE cupcakes, muffins, pancakes, desserts and other treats really SANE?

Not necessarily, especially when you eat them on their own.  Remember that *SANEity focuses on protein, fiber and water.  My recipes are all wheat-, grain-, unhealthy fat-, and sugar-free, so they are a HUGE step forward in the health and SANEity stakes, but they generally contain a relatively large amount of nuts and seeds, which are lower down the SANEity scale than non-starchy veggies and good sources of protein.  It’s worth repeating the PSA I wrote in my first SANE baked goods post: Cheesy Scones (Biscuits):

“When we say these are *SANE, what we really mean in this instance is that they do not contain any sugars, starches, grains or unhealthy oils. They do not provide a huge amount of protein, fiber or water which is what makes a food truly SANE. They DO provide healthy fats, some fiber & the other nutrients that almonds bring to the table. So, enjoy these as a treat, but not to the detriment of your day dose of SANE protein, fiber and water.”

I couldn’t have said it better myself.  HA.  Plus I got an A++ on my report card from Bailor for that. Sour Cream and Chive BiscuitsSo how do you recommend that I include these in my SANE lifestyle?

  • Continue to focus on the basics of SANEity – protein, fiber, and water – for the majority of your meals and snacks.
  • Generally speaking – eat these SANE treats in moderation.  I have found these SANE versions are WAY more filling than their wheat-, unhealthy fat, and sugar-filled counterparts, so it’s much easier to stop at one or two instead of downing half a dozen.
  • Look at your food choices for the day and adjust the other amounts of fat in your intake accordingly to allow for the higher fat content of any baked goods or other treats you choose to consume.  For example, use egg whites instead of whole eggs in your breakfast scramble with your SANE Vanilla Blueberry Pancakes.  Or leave the avocado out of your SANE Green Strawberry Milkshake Smoothie when you feel like enjoying a couple of SANE Dark Chocolate Espresso Cookies with it.  It’s all about balance.
  • Take into account your own unique health and fat-loss goals.  If you have a large amount of body fat that you want to lose then you will want to be more careful with fat intake, and bump up the proteins and non-starchy veggies in your day.  If you are nearing your desired body fat percentage you can enjoy more SANE baked goods and other treats.  It will be different for everyone.  Check where you are now, and where you want to be, and adjust your intake accordingly.
  • Don’t hold back on special occasions.  Enjoy.  You can easily adjust your intake the next day or two to allow for any perceived over-indulgence.
  • Remember that per portion the amounts of fats and xylitol are small, unless you are planning on eating the whole batch!  For example, in these SANE Orange Coconut Cupcakes, you are only eating ONE FIFTEENTH of the recipe, per cupcake.  Totally nothing to be concerned about.  Enjoy!
  • A lot of the recipes are fortified with whey protein or egg whites, and also usually have fiber in the form of fruit, nuts, and / or seeds, which makes them more SANE.
  • If you live with other humans who are not following a SANE lifestyle, it will be easier for you to stay the course if you keep these SANE versions in the house for them to eat rather than the regular versions from the store.  They won’t be able to tell the difference if you do not tell them they are SANE.  I have blind taste-tested these recipes extensively on people who do not know what I do and they were stunned to find out afterwards they are wheat-, grain-, and sugar-free.
  • If you are having desperate wheat, grain, starch, or sugar cravings these SANE versions are a FAR, FAR BETTER choice.  Overeating on these SANE versions would always be preferable over the regular alternative.  You can compensate once the cravings have subsided.  Don’t panic!
  • If you have allergies, or are intolerant to xylitol or nuts, be careful. You will need to manage your consumption of anything that irritates your body or has an undesirable side-effect. This management may mean not-at-all or small amounts, depending on your individual situation.

Lemon Curd | Carrie Brown

There are no hard and fast rules here, so – bearing the above points in mind – strive for balance between SANEity, your current state of health, your fat-loss goals, taste, emotional comfort, and banishing feelings of deprivation. Whatever keeps you on the SANE path most successfully is what you should do.

Progress not perfection!  Especially if perfection is so hard that it makes you throw up your hands in desperation and give up, or stop progressing altogether.

Progress not perfection






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  • Janknitz - I make sane treats occasionally, and I enjoy the first serving or two and then I’m done. Satisfied, happy, don’t need any more. Into the freezer until next time I’m looking for a treat, and sometimes forgotten until my husband eats them up.

    They are not like INsane treats that make you want more and more.ReplyCancel

  • Nancy - What you said in the post I find exactly to be true. Your versions of these recipes are tasty and filling. They don’t leave me craving more like wheat and sugar based recipes do. I make the cheesy scones about every three weeks. Before SANEity if I made a batch of biscuits they would be gone in a day or two. When I make your cheesy scones, one is so rich and so satisfying I don’t crave more than one. A batch will last a week (for my husband and me.)ReplyCancel

  • Fi the choccy Beaver - Hi Carrie. I am not sure where to post this-hope here’s ok! I am a vegetarian, have been SANE for nearly a month now. Not seen huge results yet in measurements, but way more energy and I’ve had much fewer cravings for choc and ice cream-which is a big thing for me! Anyway, I feel my protein sources are limited as a veggie, with Quorn (is this SANE?), eggs, whey powder, Greek yog and cottage cheese (and quark, fab supersane ultra low fat high protein no added anything cream cheese), and soy/tofu. But having 30g plus, 4 times a day, means I’m having several eggs a day (isnt it bad to eat too many eggs?), whey powder (this is so expensive!), lots of dairy products (again, isn’t it bad to rely so heavily in dairy food?), and soy. And I want to stop soy, since I’ve read a lot about it being bad in several ways for our hormones, is this right? So, basically, is this ok? Is there a way to get more variety? And are such high amounts of dairy and eggs ok? Thanks Carrie, sorry to go on!! XReplyCancel

Way back when I posted the recipe for Chocolate Yogurt Supreme, y’all got very excited.  I got lots of notes asking me to make a whole range of yogurts, to spice – as it were – your breakfasts and desserts up.  It’s been a while.  Sorry about that.

I am thrilled to release the second supreme yogurt: Lemon.  Because I do love lemon.  Plus I made this SANE Lemon Curd, and almost immediately my brain exploded with a million uses for it.  This is one of them.  I urge you to get the SANE Lemon Curd recipe down pat, and keep a pot of it in your ‘fridge at all times.  If you like lemon, that is.  If not, well, you wouldn’t want to make this Lemon Yogurt anyway, so we’re good.  Although, I should share that the day after I made this, I took some into the office and offered a spoonful to my colleague-who-doesn’t-like-lemon.  She went nuts over this stuff.  The next day she wore a yellow blouse to work, came into my office and said, “I am wearing this shirt so that it will encourage you to post the recipe for that yummy-lemon-cheesecake-tasting stuff immediately.”

So, maybe, just maybe, even if you don’t like lemon, you’ll want to try this.  Lemon Yogurt Supreme | Carrie Brown

If you like lemon, and you’re a busy person, I suggest making a big old batch of this for the week, so you only have to do all the mixin’s once.  Stash in an airtight container in the ‘fridge and you’re good to go for breakfasts or desserts for days.  Hurrah!

PS.  No, I don’t eat my yogurt in a cute little porcelain cup and saucer with a Greek yogurt and lemon zest garnish on a pretty napkin.  I sling it in a glass lidded Pyrex dish and schlep it to the office.  But on high days and holidays you can totally turn this into a fabulous dinner party dessert or special breakfast-in-bed treat in under a minute.  We love that!

Matilda, one of our lovely readers from Australia, has a friend with a lemon tree.  I wish I had a friend with a lemon tree, because I have a suspicion that there is an awful lot of SANE Lemon Curd and Lemon Yogurt Supreme in my future.



Lemon Yogurt Supreme
Author: Carrie Brown | www.carriebrown.com
Prep time:
Total time:
  • 1 cup / 8 fl oz. non-fat Greek yogurt
  • 1/2 cup / 4 fl oz. SANE Lemon Curd (see recipe link above)
  • 1 oz. / 28g vanilla whey protein powder
  • 1/4 tsp sea salt
  1. Stir the yogurt and lemon curd together in a bowl until completely mixed.
  2. Add the protein powder and salt and mix well until the protein powder is completely dispersed, and the yogurt is smooth and lump-free.

Lemon Yogurt Supreme | Carrie Brown







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  • Brennan - Carrie- I have been following you for several months now- I love your recipes. I am patiently (maybe not so) waiting for the SANE ice cream. They aren’t imbedded someplace that I can’t find them are they?:) keep up the great work. I so appreciate feel good for you foods!ReplyCancel

  • Cowgirl Rae - OOOOHHHH! I’ll be making this.ReplyCancel

  • Candy - This is like crack and I’m not even a huge lemon lover. Yummy!ReplyCancel

  • Katlyn - Hi Carrie,
    l love your recipes, this an immediate must try! is there a list of sane foods? yogurt is part of it? I’ve heard so many mixed ideas on dairy…please help! I’m not an egg person so yogurt is huge since not much left to eat for the mornings…definitely lost. Would appreciate the help. Thanks.

    • carrie - Katlyn – some diary is SANE. We tend to steer clear of cows milk because it has a lot of sugar. We eat cheese in moderation. We use butter. We use non-fat Greek yogurt and non-fat cottage cheese. We use non-fat versions because they contain more protein than their full-fat counterparts. Quality of yogurt varies widely – be sure to read the labels – look for highest protein, lowest (or no) sugar. Hope that helps!ReplyCancel

  • Claire - Yum :-)ReplyCancel

  • ERIK - Wow. Great recipe, perfect for lemon lovers. Just love it! Thank you.ReplyCancel

  • Shawna - Thank you so much for this recipe, Carrie! I mix in 100 g of blackberries & some slivered almonds, my favorite meal of the day! :-)ReplyCancel

  • Kathy - Carrie, how many servings does this recipe make? I made the lemon curd. OMG! It’s so good. Can’t wait to try some more of your recipes.ReplyCancel

Greetings from sunny Seattle!  That is to say, it’s sunny as I type this.  What it will be doing when you read it is anyone’s guess.  Seattle is unpredictable exciting like that.  Rather like the Mushroom Pizza Bites you’ll find a bit further down the screen.

Unlike Seattle, you may have noticed that I am fairly predictable in the kitchen and tend to work in themes.  One week I’m all about blueberries, the next I’ve gone gaga on turkey, then I’m crazy over cranberries, and suddenly along comes a large splash of lemon.  I am not entirely sure why this is so, but it seems reasonable to suggest that I buy too much of whatever ingredient it is for the first idea, and then have to think up other ideas to use up the rest.  I hate to see good food go to waste.  Another possible explanation is that once I get an idea about flavor combinations, or a theme, or some new technique for using something, my brain darts off in a myriad different directions about all the possibilities that offers up.  I am all for making the most of everything.  Strike while the iron’s hot!!  As they say.

A week or so ago I went on a bit of  a stuffed mushroom fest.  It wasn’t intentional when I started out, but after I had so much fun with the Mushroom Tuna Melt, every time I saw a mushroom I wanted to stuff it with something. Those Portobellos with Tuna Salad were really good, and I didn’t even miss the whole bread part of a traditional Tuna Melt.

So at the grocery store a few days ago I was staring at some mushrooms – wondering, as you do, what I could stuff them with – and before I knew it, my brain was being sabotaged by the word ‘P I Z Z A’.  Who knows.  Anyway, I thought it would be fun to make individual pizzas out of Portobellos; then I thought how much more fun it would be if they were bite-sized pieces of pizza.

Like this. I give you Mushroom Pizza Bites. Mushroom Pizza Bites | Carrie Brown

Aren’t they fun?

I love eating food with my fingers – not very British of me, I know – but the messier I can get when eating, the better it is as far as I am concerned.  These totally fit the messy-to-eat bill.  More to the point, they’re scrumptious.  Mushroom Pizza Bites | Carrie BrownBeing single – with kitties that are not the least bit interested in eating mushrooms – I made this like a personal pan pizza and scarfed down the whole thing.  You could also serve it as a side – two mushrooms each for 4 people, or 4 pieces each for a couple of you.

I used Trader Joe’s Sweet Italian Style Chicken Sausages, but by jove you can use any pre-cooked sausage you darn well choose.  I say pre-cooked because you really only heat the meat through under the broiler (grill), so pre-cooked sausages makes these super-easy, and ensure that the meat is cooked properly.  Look for sausages that have no added sugar, no starchy fillers, no artificial ingredients, and are high in protein.  Like sausages should be.

These are super-fun, super-fast, and super-flavorful – everything that your mouth and brain need to forget there’s no pizza dough involved.  All of the upside, none of the downsides.  We love that!

You can adapt these by topping your pizza bites with whatever you fancy – as long as it’s KETO of course.

Have yourself some mushroom fun today!


Get your pizza on right here: Mushroom Pizza Bites

Mushroom Pizza Bites | Carrie Brown





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  • Wedsv - 5th street grill turkey sausage at Costco is great! Super flavorful and precooked! Great to buy and have in the fridge/freezer. Plus it would be great in this recipe!ReplyCancel

  • Sahara - YUM!ReplyCancel

  • Suzie price - Made these this weekend – and as I was eating, I thought, “this is brilliant!” That’s because it is so easy, so tasty, so quick and very SANE. The perfect answer to pizza. Brilliant ideas and recipes from brilliant carrie!ReplyCancel

  • Keri - Can I use xanthan gum instead of guar gum? I don’t have guar gum…ReplyCancel

    • carrie - Hi Keri – in this instance yes you can sub out xanthan for guar. Enjoy!ReplyCancel

  • MVP - I made these tonight with Baby Portabellos instead of white mushrooms because I couldn’t find any large enough, and it was AMAZING!! Even my almost 2 year old went nuts on them. She ate two all by herself!ReplyCancel

    • carrie - HURRAH, MVP!!! We LOVE, LOVE, LOVE SANE almost 2-year-olds! :-)ReplyCancel

  • Megan - Any thoughts on possible alternatives to the mushroom part of this awesome recipe? I have a house full of mushroom-dislikers (unless they’re chopped up into tiny bits). But I am always on the lookout for a tasty pizza replacement!ReplyCancel

  • Mary - I’m going to try and make these, but I need some help with an ingredient I never heard of–guar gum. I’m assuming it’s a spice since I need only 1/4 t. Can I find it at a Kroger, which is comparable to your QVC. Oh yes, and a great big hi and I do miss the lovely Pacific Northwest and even the more lovely people out there!.ReplyCancel

    • carrie - Hi Mary! Guar gum is a powder made from a bean. I use Bob’s Red Mill brand and you can find it in most grocery stores with the other Bob’s Red Mill products. Most stores carry it these days. Hope that helps! I miss you, too!!ReplyCancel

  • Jill - This was really good, though I didn’t use the guar gum since I didn’t have any. I also made some with pesto/chicken/Parmesan since I had that on hand. Thank you; my family and I really liked it, even my 80 year-old mother!ReplyCancel

  • Jodi - I haven’t tried these yet but they look AMAZING! I am just discovering this whole new way of eating. I have the book and I am blown away at this entire system. I can’t wait to get started! Going shopping this weekend and My mother is doing this with me. We are going to shop together and cook together. I’m printing all the recipes and putting them in a binder, by category so we can stay organized and do our meal planning. Thank you to you and to Jonathan for sharing this wonderful system!ReplyCancel

    • carrie - Welcome Jodi!! So happy to have you join our merry little gang.ReplyCancel

  • Mushroom Pizza Bites - Ketovangelist Kitchen - KETO / LCHF / LowCarb - […] can catch up on the Mushroom Pizza Bites story here.  You could even read it while your bites are in the […]ReplyCancel