Saturday, May 27, 2017


Cheesy Bacon Brussel Sprout Casserole

Serves 8-10
  • 2 pounds brussel sprouts, halved (fresh or frozen and thawed)
  • 1/2 pound bacon, crumbled
  • 1 cup sharp cheddar cheese, grated
  • 1 cup fontina cheese, grated
  • 1 cup heavy cream
  • 2 eggs
  • 2 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon fresh thyme, minced
  • kosher salt and freshly ground pepper, to taste

  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. While brussel sprouts are roasting, cook bacon in a large pan or skillet over medium-high heat until crispy.
  4. Drain off fat and add garlic. Cook for 1-2 minutes, or until fragrant, and season with fresh thyme.
  5. In a large bowl, whisk together eggs and heavy cream, then stir in cheeses.
  6. Remove brussel sprouts from oven and add 3/4 bacon and garlic to the baking dish. Pour cheese mixture over the top and stir everything together, then top with remaining bacon.
  7. Reduce oven temperature to 350º, return baking dish to oven and bake for 20-25 minutes, or until cheese is bubbly and just set.
  8. Remove from oven and let cool 5 minutes before serving.

Tuesday, May 16, 2017

COOKIES: GRAHAM CRACKERS (click here to print)

Homemade Graham Crackers
Yield: 24 to 30 crackers
Homemade low carb Graham Crackers get a much-needed update! These healthy, grain-free crackers are the ultimate kid snack, but adults love them too.
  • 2 cups almond flour
  • 1/3 cup Swerve Sweetener
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • Pinch salt
  • 1 large egg
  • 2 tbsp butter, melted
  • 2 tsp molasses (optional but improves colour and flavour)
  • 1 tsp vanilla extract
  1. For the crackers, preheat oven to 300F.
  2. In a large bowl, whisk together almond flour, sweetener, cinnamon, baking powder and salt. Stir in egg, melted butter, molasses and vanilla extract until dough comes together.
  3. Turn dough out onto a large piece of parchment paper or silicone liner and pat into a rough rectangle. Top with another piece of parchment. Roll out dough as evenly as possible to about 1/8 to 1/4 inch thickness.
  4. Remove top parchment and use a sharp knife or a pizza wheel to score into squares of about 2x2 inches. Transfer the entire piece of parchment onto a baking sheet.
  5. Bake 20 to 30 minutes, until just beginning to brown and firm up. Remove crackers and let cool 30 minutes, then break up along score marks. Return to the warm oven (with oven off...if it's cooled down too much, turn it on and set the temperature at no higher than 200F). Let sit another 30 minutes or so, then cool completely (they will crisp up as they cool).
Makes about 24 to 30 crackers (this will depend on how thin you roll your dough). Each cracker has 1.57 NET CARBS.
Food energy: 65kcal Total fat: 5.56g Calories from fat: 50 Cholesterol: 2mg Carbohydrate: 2.59g Total dietary fiber: 1.12g Protein: 2.17g


Thursday, May 4, 2017


1 pound bulk Italian sausage
8 ounces fresh mushrooms, sliced
4 eggs
1/2 cup heavy cream
1/4 cup pizza sauce (recipe follows)
1/4 teaspoon garlic powder
1/2 teaspoon Italian seasoning and/or basil
3 1/2 ounces pepperoni, chopped
1/2 cup green pepper, chopped (2 ounces)
8 ounces whole milk mozzarella cheese, cut into small cubes
1/2 cup red onion, slivered (1 ounce)
Crushed red pepper, optional
Brown the sausage with the mushrooms; drain the grease. Meanwhile, whisk the eggs, cream, pizza sauce and seasonings in a medium bowl. Grease a 7x9" deep baking dish (or 7x12" shallow baking dish) and put in the meats, mushrooms, peppers and the mozzarella cubes. Pour in the egg mixture and mix well. Top with the red onion. Sprinkle with a little more garlic powder, Italian seasoning and a little crushed red pepper flakes, if you like. Bake at 350º for 45-55 minutes until nicely browned and a knife inserted in the center comes out almost clean. Mine still had a bit of liquid in the center but it was done. Let stand about 5 minutes before serving.
Makes 6-8 servings
Per 1/6 Recipe: 582 Calories; 50g Fat; 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs
Per 1/8 Recipe: 437 Calories; 38g Fat; 20g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
8 ounce can tomato sauce
2 tablespoons tomato paste
1/2 cup water
2 teaspoons granular Splenda or equivalent liquid Splenda
1/4 teaspoon garlic powder
1/2 teaspoon dried basil, or to taste
Bring all of the ingredients to a boil in a small saucepan. Partially cover the pot and simmer over low heat for 1 hour.
Makes about 1 cup
Can be frozen
Per 1/4 cup: 22 Calories; trace Fat; 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs
Per Batch: 86 Calories; trace Fat; 3g Protein; 19g Carbohydrate; 3g Dietary Fiber; 16g Net Carbs
I wanted this to be this to be more like a casserole than a quiche so I only used 4 eggs and a little cream to help bind the ingredients together. I wouldn't bother trying to cut this into squares to serve it. A big spoon would be more effective for just scooping it out. I was going to call this Pizza Bake, which was a pretty boring name. This is like eating a big pile of pizza toppings and inspired me to change the name to Pizza Toppings Casserole. Next time I might just omit the eggs and cream and add another 8 ounces of mozzarella. That would be even more like pizza toppings. Click the photo to see a close-up.
Here's a picture of a serving (click the photo to see a close-up):
Click to see a close-up
UPDATE 10/27/12: I just realized that I've never updated this recipe to the way that I make it now. I leave out the eggs and cream and I use a whole pound of mozzarella. Here are the counts for the revised version:
Per 1/6 Recipe: 573 Calories; 48g Fat; 30g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs 


Saturday, April 29, 2017

Monday, April 24, 2017

MAIN DISH: CHICKEN WITH PESTO (click here to print)

Pesto Chicken with Mozzarella & Tomato

Yields: Serves 4
  • 4 boneless skinless chicken breast halves
  • olive oil for the pan
  • salt and pepper
  • 1/2 cup pesto
  • 4 slices mozzarella cheese (I prefer fresh mozzarella)
  • 4 slices tomato
Preheat broiler to high. Line a baking sheet with aluminum foil.
Heat a large saute pan over medium-high heat. Pat the chicken breasts dry and season them on both sides with salt and pepper. Swirl the pan with olive oil. Place the chicken breasts into the pan and sear on both sides until golden brown and almost cooked completely through, about 4-5 minutes per side (depending on thickness of the breasts).
Transfer the chicken to the prepared sheet pan. Spread the top of each breast with 1-2 tablespoons of pesto, followed by a slice of mozzarella and a slice of tomato. Season the tomatoes with salt and pepper. Place the chicken under the broiler and broil until the cheese is melted and bubbly and the chicken is cooked through, watching carefully, about 2-3 minutes. Serve promptly.
Nutritional values for this recipe:

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 OR
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                                       CLICK TO ENLARGE RECIPE, THEN SAVE TO YOUR FILES OR
                                        SAVE AND SHARE ON YOUR FACEBOOK PAGE
, 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
Nutritional values for this recipe:


  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 bowl (along with some almond meal)and stir it together until it blends really well and is thick (like cream of wheat).  You can add splenda, a few blueberries, or chopped pecans if you like (but then you are adding more carbs)


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