Saturday, April 15, 2017

Wednesday, April 12, 2017



Macadamia Lace Cookies from Kate’s Healthy Cupboard


                                       CLICK TO ENLARGE RECIPE, THEN SAVE TO YOUR FILES


                                       CLICK TO ENLARGE RECIPE, THEN SAVE TO YOUR FILES
, March 31, 2015

EASTER BRUNCH: HAM AND EGG QUICHE(click here to print)

  • Low Carb Thyme Crust
  • 2 cups almond flour
  • 2 large eggs
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon dried thyme

  • Quiche Filling
  • 4 ounces onion
  • 4 ounces fennel bulb (or more onion)
  • 8 ounces ham
  • 2 tablespoons oil
  • 1 tablespoons green onion

  • Custard
  • 8 large eggs
  • 2 cups heavy cream
  • ½ cup milk or water
  • zest of 1 lemon
  • ½ teaspoon pepper
  • 1 pinch ground nutmeg
  • 8 ounces Gouda cheese (I like smoked)
  1. Measure the dry ingredients for the Thyme Crust into a smallish bowl and mix thoroughly with a whisk to incorporate ingredients and break up any lumps. In a smaller bowl, blend the egg with a fork, then add them to the dry ingredients mixing until a dough forms. Refrigerate until it's needed.
  2. Slice the fennel thinly and place into a medium non-stick frying pan. Cut the onion in half from root to sprout end. Peel and slice into thin half rounds. Add the onions to the fennel, add 1 tablespoon of oil to the pan and turn the pan on medium-high until the veggies begin to sizzle. Stir to coat them in the oil. Add ½ cup water and simmer them, covered, until soft - the heat will need to be reduced during the simmering. While the fennel and onions are simmering, chop the ham.
  3. Cut a piece of parchment and trace around the bottom of a spring-form pan and cut the circle out. Cut two strips of parchment to line the sides of the pan, too. Spray the bottom of the spring-form pan and fit the parchment circle on it. Remove the dough from the refrigerator and divide it in half. Roll one half of the dough between two pieces of parchment the same diameter as the bottom of the spring-form pan. Transfer the round of dough to the prepared spring form pan and position. Trim off any excess. Spray the ring portion of the pan and attach it to the bottom. Add the strips of parchment along the inside. Roll out the other portion of dough into a rectangle and cut it down the middle lengthwise with a knife. Remove sections of the dough and place it along the inside of the pan - pressing and patching as you go. Trim the top evenly to about ¾ of an inch from the top. Use any extra dough to patch any holes. Put the thyme crust into the refrigerator.
  4. Check to see if the fennel and onions are soft. Then, uncover and cook gently until the fennel and onions begin to brown. Remove to a large bowl. Add 1 tablespoon of oil and brown the chopped ham. Add to the fennel and onions. Cool a bit. Grate the cheese and reserve ¼ to sprinkle on top of the quiche before it goes into the oven.
  5. Preheat the oven to 350 and place the rack in the lower third. To the same bowl as the cooled ham and vegetables, add the ingredients for the custard, adding the cheese last. Blend together with a hand mixer and pour into the spring-form pan. Sprinkle with the reserved cheese. Place into the oven and bake for almost an hour. Remove from the oven when there is barely a wiggle in the middle for a properly cooked quiche. I prefer to wait until the top is nice and brown and the quiche is thoroughly cooked. To each his own.
  6. When the quiche is done, remove it from the oven and cool for at least 30 minutes before removing the sides.
9 carbs; serves 8

Wednesday, March 29, 2017

Thursday, March 23, 2017

BREADS: CINNAMON ROLLS (click here to print)


                                                 picture by Billie Marie

- 3.5  cups of shredded Mozzarella Cheese
- 1.5 cups of Almond Flour
- 4 Tablespoons of Cream Cheese
- 2 eggs
- 1/2 cup of Erythritol (sweetener of choice)
- 2  Tablespoons of Cinnamon (+/- to your preference)(I do 4tbs because I love cinnamon)
- 1/2 cup butter, softened (microwave helps if not fully softened)
- 1/2 cup erythritol (+/- to your preference)(add a few tbs. maple syrup for brown sugar flavor)
- 4 Tablespoons of cream cheese
- 1 teaspoon of vanilla extract
- Erythritol (the amount will vary depending on how thick you want your glaze.
1. Preheat oven to 375. In a large bowl, melt mozzarella cheese in microwave for 1 minute. Stir and if stringy, microwave for another 30 seconds. Stir. Continue this process until melted and of a doughy consistency.
2. Add in cream cheese, flour, eggs, and sweetener and mix in. This should still look like dough. If it gets stringy, microwave for 20-30 seconds and stir again.
3. (Optional: Lay out parchment paper) Spread dough out into a rectangle. Try not to flatten it out too thin, because you may have difficulty when rolling up). The thickness is up to you, I didn't measure, I just know that if too thick, you won't have much of a rectangle, and if it's too thin, it won't hold the filling very well. 
4. Spread the softened butter over the top of the crust. Sprinkle cinnamon, sweetener,  evenly over the dough. (This is where you will determine if you want to add more cinnamon and is up to you).
5. Carefully, roll up, lengthwise, into a log. Take your time with this.  Seal the end.
6. Line baking sheet with parchment paper (if you like a danish style roll) or a 8x8 square pan (for a more cinnamon roll shape) and use a sharp knife to cut into 12 equal parts
7. Bake for 15-20 minutes. PLEASE WATCH CLOSELY! Oven temperatures and altitudes cause a variation to what you need to set your oven to. A good way to tell when done, is when they are a golden brown. Take out, and let cool for about 5 minutes.
8. Glaze with Icing, or top with toppings of choice (pecans.coconut, preserves) and Enjoy! 

12 servings: 4.9 carbs per serving

TIP: If you find the dough to be too sticky to roll up just flatten out and cut into square like the picture above.
To cut into rolls...roll up the dough using the parchment paper.  Put roll in freezer. Once frozen, cut into rolls and bake.

adapted from:

Friday, March 17, 2017


Slow Cooker Unstuffed Cabbage Roll Soup  


  • 2 pounds ground beef
  • 1/2 large cabbage, sliced
  • 1 (16 oz.) can marinara sauce
  • 5 cups low-sodium beef broth
  • 4 cloves garlic, minced
  • 1 yellow onion, finely chopped
  • 1/2 head cauliflower, grated or riced
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes, optional
  • kosher salt and freshly ground pepper, to taste


  1. Heat olive oil in a large pan or skillet over medium-high heat and sauté onion until softened and translucent. 6-8 minutes.
  2. Add garlic and cook for 1-2 minutes, or until fragrant, then add in ground beef. Season generously with salt and pepper, along with parsley, oregano and red pepper flakes, if using, and cook until browned on all sides.
  3. Using a large slotted spoon, transfer mixture to slow cooker, then stir in marinara sauce beef broth, cabbage and grated cauliflower. Mix until everything is evenly coated.
  4. Cover slow cooker and cook on high for 3 hours (or on low for 6), or until cabbage is tender.
  5. Taste and adjust seasoning, if necessary, then serve hot and enjoy.
  6. serves 8

Thursday, March 16, 2017


For Newbie Flax Consumers

If you've never used flax seeds as part of your diet, here are some things to consider:
  • There is so much soluble fiber in flax, it is important to drink plenty of water, otherwise, constipation might result.
  • If you aren't used to a high-fiber diet, start slowly.
  • In order to get the full benefit of everything flax has to offer, you need to grind whole seeds or purchase flax seed already ground (flax seed meal).
  • For people who can't or choose not to eat eggs, flax is a good egg substitute. It's often used in baked goods because the soluble fiber adds structure to the food.
  • Grinding about 2/3 to 3/4 cup of flax seed will yield 1 cup of flax meal. With my grinder, it’s 3/4 cup.

All Aboard the Flax Seed Train

If you're not sure how to start incorporating flax seeds into your diet, try the suggestions below:
  • Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, breakfast cereal, put in shakes (thickens them somewhat).
  • Cooked in a hot cereal: For example, as in this  Peanut Butter Cereal recipe.


    • 1/4 cup flax seed meal
    • 1/2 cup boiling water
    • 2 tablespoons peanut butter
    • 1/4 teaspoon cinnamon


    1. In a heatproof cereal bowl, place 1/4 cup flax seed meal. Pour 1/2 cup boiling water over flax seed meal and stir well.
    2. Stir in 2 tablespoons peanut butter and 2/4 teaspoon cinnamon.
    3. Let thicken for 1 to 2 minutes. Eat.
    Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories.
    Note: A 1/2 recipe would be made with 2 tablespoons flax meal, 1/4 cup water, and 1 tablespoon peanut butter.
  • Cooked into other foods: For example, meatloaf, meatballs, or casseroles.

Tips for Using Flax Seed

  • Drink plenty of water. There is so much ​soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise, constipation may result.
  • Remember to start slowly if you aren’t used to a high-fiber diet.
  • If you purchase the whole seeds, you need to grind them up to get the benefit.
  • Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.
  • About 2/3 to 3/4 cup of flax seed yields 1 cup of flax meal.

  • NOTE: I eat flax meal with either unsweetened almond milk or unsweetened cashew milk.  I put  flaxmeal and almond milk  in a bowland stir it together until it blends really well and is thick (like cream of wheat).  You can add splenda, 2 tbs. of peanut butter, or chopped pecans if you like (but then you are adding more carbs)




    • 1 Cup Cauliflower (cooked & cooled)
    • ¾ Cup Vanilla Protein Powder
    • ½ Cup PB2 (or other powdered peanut butter)
    • 3 Eggs
    • 1 Tbsp Coconut Oil
    • 4 Tsp Stevia (granules)
    • 1 Tsp Baking Powder
    • 2 Tbsp Ghee
    • 1 Tbsp Cinnamon
    1. Preheat oven to 350-degrees.
    2. Blend together cauliflower, protein, peanut butter powder, eggs, coconut oil, 3 tsp stevia, baking powder. Set aside.
    3. In a small bowl, melt ghee. Stir in cinnamon and remaining 1 tsp stevia.
    4. Pour main mix evenly into muffin trays. Add ½ tsp of cinnamon mix to each and stir with a toothpick for “swirls”.
    5. Bake for 8-10 minutes until slightly golden brown and cooked through.
    3.5 carbs. 9.3 protein, 5.9 fat


    Friday, March 10, 2017


    Bacon-Wrapped Cheeseburger Bombs:

    2 pounds ground beef
    1 egg, beaten
    1 cup milk
    1 teaspoon salt
    1/2 teaspoon black pepper
    1/2 teaspoon garlic powder
    3-4 Yellow Onions (med-large)
    1 Package of Bacon
    Yellow cheese (cubed)

    1. In a large bowl, combine the ground beef, egg, milk, onion, salt, pepper and garlic powder. Mix together with your hands until thoroughly combined.
    2. Start off by making a ball of ground beef. Create a well in ball and place cheese cube. Cover with additional ground beef so that cheese is secure in ball.
    3. Cut top and bottom off onion, cut in half and peel off skin. Then separate the onion into "layers". Use the larger outside layers. Carefully place ball of ground beef inside of one of the onion layer shells. 
    4. Wrap each "bomb" with 3 slices bacon. First, spread out two slices of bacon, just overlapping one another. Roll onto “bomb” tightly. Spread out another strip of bacon and tightly roll on uncovered side. Secure with a skewer so that ends do not come loose.
    5. Place on a wired backing rack with a tin foil wrapped small baking tray underneath (or something to catch the grease below the rack). Bake at 425 for approx 40 minutes or until internal temp 165.


    Sunday, March 5, 2017

    DESSERTS: CINNAMON CRISPS (click here to print)

    * 1 cup almond flour
    * ¼ cup sugar substitute (We use Splenda)
    * ⅛ teaspoon salt
    * ½ teaspoon ground cinnamon
    * 1 egg white
    * ½ teaspoon vanilla extract, no sugar added
    * 1 teaspoon sugar substitute, for top (We use Splenda)
    * ⅛ teaspoon ground cinnamon, for top
    1. In a bowl whisk together the almond flour, sugar substitute, salt, and ½ teaspoon of ground cinnamon..
    2. Add egg white and vanilla extract to dry ingredients and mix well with a wooden spoon.
    3. Place on large sheet of Saran wrap and wrap loosely. Shape into a 1″ wide log, round or square, about 7″ long. Wrap Saran wrap tightly and refrigerate for 2 hours or overnight.
    4. Preheat oven to 350°F and line a sheet pan with parchment paper.
    5. Remove log from refrigerator. Unwrap Saran wrap and slice the log into around 24 even pieces. Lay pieces out on sheet pan, evenly spaced.
    6. Sprinkle each crisp evenly with a mixture of 1 teaspoon sugar substitute and ⅛ teaspoon cinnamon and bake for 15 minutes or until crispy. Cool and serve or store on the counter in a covered container for up to 3 days.
    Helpful Tip
    These crisps are great by themselves as an anytime cravings buster, but they can be a real treat that kids love (we’re all kids at heart)!
    Nutrition Information
    Calories: 70 Fat: 6 Net Carbs: 2 Fiber: 1 Protein: 3

    submitted by: Wi. Brewer Clark

    Saturday, February 25, 2017




    1 pound zucchini  noodles,  1 pound ground beef, browned and drained 1 jar spaghetti sauce(sugar free) 8 ounces cream cheese, room temperature 1 cup sour cream 1 cup cottage cheese 1 cup grated cheddar cheese salt and pepper, to taste


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    Preheat the oven to 350 degrees. Butter the bottom and sides of a 9x13 baking dish. In a medium bowl, mix together the cooked beef and spaghetti sauce. In a medium bowl, beat together the cream cheese, sour cream, and cottage cheese until smooth, creamy, and well combined. Salt and pepper to taste. Place half of the cooked spaghetti in the bottom of the baking dish. Dollop half of the cream cheese mixture over the spaghetti as evenly as possible. Spread with half of the meat mixture. Repeat the layers once and top with cheddar cheese. Bake for 20-30 minutes or until hot and bubbly.

    Source:  www.
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    Wednesday, February 22, 2017





    • 1 1/2 pounds brussels sprouts, halved
    • 8 oz. bacon, cooked and crumbled
    • 1 cup sharp cheddar cheese, grated
    • 1/2 cup fontina cheese, grated, optional
    • 3/4 cup heavy cream
    • 2 tablespoons extra-virgin olive oil
    • 1 egg
    • 1 sprig rosemary, minced
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1/2 teaspoon red pepper flakes, optional
    • kosher salt and freshly ground pepper, to taste
    Proper 12T 12tomatoes_inrecipe


    1. Preheat oven to 400º F.
    2. Toss brussel sprouts in olive oil and season generously with salt and pepper. Place them in a large baking dish and roast for 15-20 minutes, or until semi-softened.
    3. In a large bowl, whisk together egg, heavy cream, rosemary, garlic powder, onion powder and red pepper flakes (if using), then stir in cheeses.
    4. Remove brussel sprouts from oven and add 3/4 bacon to the baking dish. Pour cheese mixture over the top and stir everything together, then top with remaining bacon.
    5. Reduce oven temperature to 350º, return baking dish to oven and bake for 20-25 minutes, or until cheese is bubbly and just set.
    6. Remove from oven and let cool 5 minutes before serving.

    MAIN DISH: CABBAGE CASSEROLE (click here to print)

    Cabbage Zucchini and Cheese Casserole

    1 hour to prepare serves 8


    • 1 head cabbage, cooked until tender and finely chopped
    • 3 cups zucchini, seeds scooped out, sliced
    • 2 cups almond flour
    • 1 small onion, minced
    • 1 teaspoon baking powder
    • 1/2 cup parmesan cheese, grated
    • 2 tablespoons fresh parsley, chopped
    • 1 teaspoon salt
    • 1 teaspoon oregano
    • 3 cloves garlic, minced
    • 1/2 cup melted butter
    • 4 eggs, beaten
    • 1 1/2 cups cheddar cheese, grated
    • freshly ground pepper, to taste


    1. Preheat oven to 350º F, and grease a 9x13-inch casserole pan.
    2. In a large bowl, whisk eggs with vegetable oil, oregano, and parsley, then season with salt and pepper.
    3. In a separate bowl, combine flour and baking powder, and slowly whisk eggs into dry mixture.
    4. Fold in the chopped onions, garlic, zucchini, cooked cabbage, parmesan cheese and fresh parsley. Transfer mixture to greased baking dish and place in oven.
    5. Bake for 20 minutes, or until the mixture begins to set. Sprinkle with shredded cheddar cheese and bake another 10-20 minutes, or until bubbly.
    6. Garnish with more fresh parsley and enjoy.

    Saturday, February 18, 2017

    BREADS: CHEESE TACO SHELLS (click here to print)

    Cheddar Cheese Taco Shells         Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Wrap a yardstick or ruler with aluminum foil and suspend it between two 28-ounce cans.
    Sprinkle 1/2 cup of the shredded Cheddar on the baking sheet to form a circle 6 inches in diameter. Repeat with another 1/2 cup of cheese, making 2 circles. Bake the first batch until the cheese melts and turns light brown, 6 to 8 minutes.
    Using a spatula, transfer the cheese circles to the suspended yardstick and drape them over to form taco shells. Let them hang until firm, then carefully remove. Repeat with the remaining cheese.
    Fill the shells with your favorite taco fillings.

    Thursday, February 16, 2017

    BREADS: CAULIFLOWER BREAD STICKS (click here to print)

    • 1 large head cauliflower
    • 2 large eggs
    • 2 cloves garlic, minced
    • 1/2 tsp. dried oregano
    • 3 c. shredded mozzarella, divided
    • 1/2 c. grated Parmesan
    • kosher salt
    • Freshly ground black pepper
    • pinch of crushed red pepper flakes
    • 2 tsp. Freshly Chopped Parsley
    • Marinara, for dipping


    1. Preheat oven to 425º and line a baking sheet with parchment. On a box grater or in a food processor, grate cauliflower.
    2. Transfer cauliflower to a large bowl with eggs, garlic, oregano, 1 cup mozzarella, Parmesan, and season with salt and pepper. Stir until completely combined.
    3. Transfer dough to prepared baking sheet and pat into a crust. Bake until golden and dried out, 25 minutes.
    4. Sprinkle with remaining mozzarella, crushed red pepper flakes, and parsley and bake until cheese is melted, 5 to 10 minutes more.
    5. Slice and serve.

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