7-Cycle Research

04/21/2026

Sugar-free • flourless ~ Chocolate Fudge Cake
7-Cycle Research

Ingredients

8 tablespoons unsalted butter

12 ounces Lilly sugar free chocolate, chopped into small pieces

6 large eggs, divided

•1 single serve Siggis vanilla yogurt

•1 package sugar free chocolate pudding (dry)

• 1 small cup of espresso

1 tablespoon pure vanilla extract

1/4 cup natural, unsweetened cocoa powder

3/4 teaspoon salt (fine sea salt or kosher salt will work)

1/2 cup erythritol

•1/2 cup of xylitol

• fresh ground espresso beans

Instructions

Preheat oven to 350 degrees (F). Pam spray and dust with cocoa powder a glass pie dish; set aside. Combine the butter and chocolate together in a small pan over medium-low heat (or microwave); cook, stirring almost constantly, until both are completely melted. Whisk smooth then remove pan from heat; set aside.

Separate 4 of the 6 eggs, placing the (4) egg whites in separate medium-sized bowls. In larger bowl with with yolks and remaining 2 eggs, add the vanilla extract, cocoa powder, salt, and the erythrito/xylitoll; whisk well to combine. Add cup of espresso, dry pudding & the yogurt. Slowly add the cooled chocolate mixture into the mixture; use electric mixer -mixing well and set aside.

Using an electric mixer set to medium-high speed, beat egg whites until peaks form.

Carefully fold the egg whites into the chocolate mixture, stirring until incorporated. Pour the batter into the prepared pan and smooth top with a spatula. Spinkle top with ground espresso.

Place pan in oven and bake until the top is slightly cracked and the middle no longer moves, about 35 to 40 minutes. Transfer cake to cooling wrack and let cool completely before cutting and serving.

Let cake cool and then refrigerate for 30 minutes. Dust the cake with cocoa powder, swerve confectioners' sugar and top with a dollop of sugar free whipped cream, Lily's sugar free chocolate chips. Top with slightly thawed raspberries!

04/13/2026

The goal of Cycle 7 is to actually live out the idea of Renew. We must Redefine success and figure out how we are to run the race in order to finish; while Remaining vigilant and joyful at the same time! For us to understand our Renewed self, we must Reflect on our transformation through the Cycles. We must examine and uphold all we’ve learned through our journey and fully grasp the depth of our problem. Next, we need to do away with this notion that success always has a finish line and an arrival! This isn’t like High School graduation! The truth is our final transformation and all that we know in Christ will not be complete until Christ comes.

We are walking around in a corrupted world. Paul even encourages us to “not grow weary of doing good, for in due season we will Reap if we do not give up” (Galatians 6:9). In Philippians 2:12-13, Paul also writes, “Therefore, my dear friends, as you have always obeyed – not only in my presence, but now much more in my absence – continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act according to his purpose.” So, the Word teaches us that “it isn’t over until it’s over,” and in fact, it’s to be worked out, worked on, and worked through until Christ comes.
Read this statement out loud: I walk in VICTORY by my continued and daily surrender of self to God. I Refuse to be conformed to this world, and I ask Jesus to transform me and Renew my mind. I pray for the gift of discernment for the will of God so as I conduct my life – in all things – I glorify Him.
The declaration above is our statement of Renewal! Speak it out loud, often!

03/15/2026

https://www.tiktok.com/t/ZP8qT3cvw/

03/12/2026

I saw this OLD SCHOOL COCONUT CAKE recipe on Facebook... and exchanged vanilla whey for flour and zero calorie sweetener for the sugar and put a lower fat cream cheese... I also exchanged sweetened coconut for unsweetened. I really have no idea if this is going to taste good but I'm posting it before I make it in case anybody else wants to be brave and make a coconut cake for Easter..... Just an FYI, you can make powdered sugar out of Xylitol or Monk Fruit by putting it in a coffee grinder.

RECIPE FOR CAKE
(3 sticks) unsalted butter, at room temperature
2 1/2 cups zero calorie sweetener
5 extra-large eggs, at room temperature
1 1/2 teaspoons pure vanilla extract
3 cups vanilla whey,
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup vanilla 'Carbmaster' Milk (kroeger)
4 ounces unsweetened shredded coconut

FROSTING
1 pound low fat cream cheese, at room temperature
1/2 pound (2 sticks) unsalted butter, at room temperature
3/4 teaspoon pure vanilla extract
1 pound confectioners' Swerve sweetener
6 ounces unsweetened shredded coconut

DIRECTIONS
set the oven to 350 degrees F. Grease or spray 2 (9-inch) round cake pans,
In the bowl of an electric mixer fitted with a paddle attachment, cream the butter and sugar on medium-high speed for 3 to 5 minutes, until light yellow and fluffy. Crack the eggs into a small bowl. With the mixer on medium speed, add the eggs 1 at a time, scraping down the bowl once during mixing. Add the vanilla and mix well.
In a separate bowl, sift together the flour, baking powder, baking soda and salt. With the mixer on low speed, alternately add the dry ingredients and the milk to the batter in 3 parts, beginning and ending with dry ingredients. Mix until just combined. Fold in the 4 ounces of coconut with a rubber spatula.
Pour the batter evenly into the 2 pans and smooth the top with a knife. Bake in the center of the oven for 45 to 55 minutes, until the tops are browned and a cake tester comes out clean. Cool on a baking rack for 30 minutes, then turn the cakes out onto a baking rack to finish cooling.
For the frosting, in the bowl of an electric mixer fitted with a paddle attachment, combine the cream cheese, butter, vanilla on low speed. Add the confectioners' sugar and mix until just smooth (don't whip!).
To assemble, place 1 layer on a flat serving plate, top side down, and spread with frosting. Place the second layer on top, top side up, and frost the top and sides. To decorate the cake, sprinkle the top with coconut and lightly press more coconut onto the sides. Serve at room temperature.

02/25/2026

01/17/2026

Keto Chocolate Cream Pie

Ingredients

- 1 can (about 1 cup) sugar-free chocolate icing
- 8 oz cream cheese, softened
- 2 large eggs
- 1 1/2 cups almond flour
- 1/4 cup unsalted butter, melted
- 2 tablespoons erythritol or preferred keto-friendly sweetener
- 1/2 teaspoon vanilla extract
- Pinch of salt

Directions

1. Preheat your oven to 350°F (175°C). Begin by preparing the pie crust: Combine almond flour, melted butter, erythritol, vanilla extract, and a pinch of salt in a bowl. Mix until the ingredients form a crumbly dough.

2. Press the almond flour mixture evenly into the bottom and up the sides of a 9-inch pie pan to form the crust. Bake the crust for 10 minutes, then remove it from the oven and let it cool slightly.

3. While the crust is cooling, prepare the filling. In a large mixing bowl, blend the softened cream cheese and sugar-free chocolate icing until smooth and creamy.

4. Add the eggs to the cream cheese mixture, one at a time, beating well after each addition until fully incorporated.

5. Pour the chocolate filling into the pre-baked almond crust, spreading it evenly with a spatula.

6. Bake the pie in the preheated oven for 55-60 minutes, or until the filling is set and slightly firm to the touch. Keep an eye on the crust to ensure it doesn't overbrown; cover the edges with foil if necessary.

7. Allow the pie to cool at room temperature, then refrigerate for at least 2 hours before serving to let it fully set.

Nutritional Information (per serving, based on 8 servings)

- Calories: 320
- Net Carbs: 5g
- Protein: 8g
- Fat: 30g

Tips or Variations

- For a nut-free version, consider using sunflower seed flour instead of almond flour.
- Add a teaspoon of instant coffee granules to the filling for a mocha flavor twist.
- Top with sugar-free whipped cream and a sprinkle of cocoa powder for extra decadence.

01/17/2026

https://www.facebook.com/share/r/1DZMAUrG2T/

01/12/2026

The Protein Chef
5 Ingredient Low Carb Pizza

Crust
2 Large Whole Eggs
4 Large Egg Whites
6 Ounces Cream Cheese - Fat Free
¼ Cup Rolled Oats - Turned into Oat Flour
3 Tablespoons Parmesan Cheese - Grated
1 Teaspoon Italian Seasoning
Toppings
¾ Cup Marinara Sauce
½ Cup Pizza Cheese - Reduced Fat
2-4 Slices Tomato
Instructions
Add all of your ingredients for the crust into a bowl and mix them together until all of the chunks are gone (letting your cream cheese soften up a bit before you add it in will make things easier)
Take out a baking pan, coat it with some non-stick cooking spray, and pour your mix in
Make your pizza whatever shape you want it, just make sure to level out the top so that it bakes evenly
Bake on 375F/190C for 25 minutes
Remove your pizza and add your toppings
Put it back into the oven on 375F/190C for 10 minutes or until your cheese is melted.

12/08/2025

21 calories per cookie?!🍪

Makes 20 cookies

Ingredients:

1 cup of organic pumpkin puree

3/4 cup red cocoa powder (code: LILSIPPER

*red tastes 10x better an you don't need sweetener when using this cocoa)

1 egg white

2 Tbsp of nut butter (I used Georgia Grinders skin-free Organic Blanched Almond Butter for easy digestion)

1/2 tsp
alluminum-free organic baking soda

*option to add a granulated sweetener of choice but that will alter the calorie content. See my note above regarding the cocoa powder.

Method:

Mix everything in a bowl (no need to mix dry / wet ingredients seperately!) until a thick batter forms.

Using a cookie scoop, scoop out cookies on a baking sheet lined with parchment paper and bake in a preheated oven at 350 F for about 15 minutes. Allow to cool on the bking sheet for 1 hour (this will help them firm up and be easier to handle).

12/05/2025

I am always trying to figure out a way to make low calorie crunchy snacks. AI can be so helpful with ideas that you may have. I asked it this question: can you create a recipe for me to make ranch flavored chips using primarily riced cauliflower and egg and seasonings?

Here is a simple ranch-flavored “chip” recipe using mostly riced cauliflower, egg, and seasonings, inspired by common cauliflower-chip methods and typical ranch spice blends.[1][2]

# # Ingredients

- 2 cups riced cauliflower, packed (fresh or thawed frozen, moisture squeezed out)[2]
- 1 large egg
- 3 tablespoons finely grated Parmesan or similar hard cheese (optional but helps crisp)[2]
- 1 tablespoon olive oil or melted butter (optional, for richness)
- 1 teaspoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon dried chives or finely minced green onion
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon fine salt (adjust to taste)
- ¼ teaspoon black pepper
- Optional: pinch cayenne or smoked paprika for a slight kick[5]

# # Instructions

1. Preheat oven to 375–400°F (190–200°C) and line 1–2 baking sheets with parchment paper.[2]
2. If the cauliflower is raw, microwave or steam it until just tender (about 2–3 minutes), then cool slightly and squeeze out as much moisture as possible using a clean towel.[2]
3. In a bowl, whisk the egg, then add riced cauliflower, Parmesan (if using), oil, and all seasonings; mix until the cauliflower is evenly coated and holds together when pressed.[1][2]
4. Scoop small spoonfuls (about 1 tablespoon each) onto the baking sheet and flatten into thin rounds, about 1–2 mm thick, with no gaps; thinner rounds will be crisper.[2]
5. Bake for 12–18 minutes, rotating the tray if needed, until edges are deep golden and centers are firm; for extra crispness, flip each chip halfway through the bake.[1][2]
6. Turn off the oven, prop the door slightly open, and leave the chips inside 5–10 more minutes to dry and crisp further, watching to avoid burning.[2]
7. Cool completely on the tray; they will crisp more as they cool. Store in an airtight container at room temperature for 1 day or refrigerate for a few days; re‑crisp in a low oven if needed.[1]

# # Tips and variations

- For stronger ranch flavor, add 1–2 teaspoons of dry ranch seasoning mix in place of some of the herbs and salt.[5][10]
- If the mixture seems too wet and doesn’t hold shape, add 1–2 extra tablespoons of Parmesan or a spoonful of fine almond flour to firm it up before baking.[4]
- For air fryer: cook small batches at 350°F (175°C) for 6–10 minutes, checking often, until crisp and browned at the edges.[2]

Citations:
[1] Ranch Cauliflower Chips » Inside Kellys Kitchen https://insidekellyskitchen.com/recipe/ranch-cauliflower-chips/
[2] 2 Ingredient Cauliflower Chips (Keto, Low Carb) https://kirbiecravings.com/cauliflower-chips/
[3] Cauliflower Ranch Chips Ingredients: 1 cup grated ... - Instagram https://www.instagram.com/p/DRSbdLaDbVz/
[4] Cauliflower Parmesan Crisps - Nanny Bubby https://nannybubby.com/2020/08/cauliflower-parmesan-crisps/
[5] Spicy Ranch Cauliflower Crackers - YouTube https://www.youtube.com/watch?v=3Nx_GB7w4gY
[6] Three Cheese & Cauliflower Chips/Crackers https://www.reddit.com/r/ketorecipes/comments/c6aoou/three_cheese_cauliflower_chipscrackers/
[7] Say “YUM” if you would eat these Cauli Fries Ingredients - Instagram https://www.instagram.com/reel/C46SvWNuIV9/?hl=en
[8] Delicious Cauliflower Ranch Chips Recipe - Lemon8-app https://www.lemon8-app.com//7346668104296350213?region=us
[9] Say “YUM” if you would eat these Cauli Fries What you need https://www.instagram.com/reel/C6C6WNLuipx/
[10] Recipe Ranch Cauliflower Chips - Anew You - ITG Diet http://www.anewyou.itgdiet.com/component/yoorecipe/recipe/235-ranch-cauliflower-chips

Crispy and delicious, cauliflower chips are a great way to enjoy the vegetable that's been touted as a superfood. It also helps that they're pretty darn good for you! With just a little bit of prep time, you can have these in your fridge ready for snacking any day of the week.

11/30/2025

🚨 SHOCKING DISCOVERY: Japanese elders in their 90s are touching their toes and getting up from the floor with ZERO assistance while most Americans can't do ...