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Sunday, September 17, 2017

DESSERTS: PUMPKIN BISCOTTI (click here to print)

Atkins Pumpkin Biscotti
Net Carbs
Prep Time: 30 Minutes
Style: Italian
Cook Time: 55 Minutes
Phase: Phase 1

calculator How are Net Carbs Calculated?


  • 1/2 cup Pumpkin (Without Salt, Canned)
  • 2 large Egg Whites
  • 1/2 cup Erythritol Powder
  • 1 pinch Stevia
  • 2 tsps Vanilla Extract
  • 5 tbsps Unsalted Butter Stick
  • 1 cup Almond Meal Flour
  • 1 cup sliced Almonds
  • 1 cup Hazelnut Meal/Flour
  • 4 tbsps Organic High Fiber Coconut Flour
  • 2 tsps Baking Powder (Straight Phosphate, Double Acting)
  • 1/2 tsp Salt
  • 2 tsps Pumpkin Pie Spice
  • 2 tsps Cinnamon


This recipe is suitable for all Phases except for the first two weeks of Induction due to the nuts.
  1. Preheat oven to 350°F.  Prepare a sheet pan with a silicone mat or piece of parchment paper.   
  2. In a medium bowl whisk together the pumpkin, egg whites, 1/2 cup granular sugar substitute, pinch of stevia, vanilla, and melted butter.  To another bowl mix together the almond meal, sliced almonds, hazelnut meal, coconut flour, baking powder, salt, and pumpkin pie spice (or use 1 tsp cinnamon, 1/3 tsp nutmeg, 1/3 tsp ginger and 1/4 tsp allspice) and additional ground cinnamon. 
  3. Form into two logs about 1-inch thick by 3-inches wide and place onto parchment about 1-2 inches apart.  Bake for 15 minutes, turn pan around and bake another 15 minutes.  Remove from oven and lower temperature to 300°F.   Allow to cool for a few minutes then carefully cut into 1/2 inch slices with a serrated knife.  Place onto an cooling rack and place the rack into the 300°F oven for another 15-20 minutes until browned on the edges.  Remove from oven or allow to stay in the oven with the door cracked and the oven off overnight to fully dry out.  
  4. Optional Glaze:  Combine 2 tablespoons powdered erythritol and mix with 1-2 teaspoons lemon juice or water to form a semi-thick glaze.  Drizzle over biscotti.  Store in an airtight container for up to 2 weeks in the refrigerator or at room temperature for 1 week.  Bring to room temperature before eating.


Atkins Chocolate Mint Cheesecake Bars
Net Carbs
Prep Time: 270 Minutes
Style: American
Cook Time: 20 Minutes
Phase: Phase 2

calculator How are Net Carbs Calculated?


  • 2 oz Unsweetened Baking Chocolate Squares
  • 2 1/4 cups Heavy Cream
  • 1/4 cup Unsalted Butter Stick
  • 1/2 cup Erythritol Powder
  • 2 tsps Vanilla Extract
  • 2 large Eggs (Whole)
  • 1 1/3 cups Tap Water
  • 1 3/4 cups Sucralose Based Sweetener (Sugar Substitute)
  • 1/4 cup Cocoa Powder (Unsweetened)
  • 1 cup Blanched Almond Flour
  • 1 1/2 tsps Baking Powder (Straight Phosphate, Double Acting)
  • 1/2 tsp Salt
  • 1 package (1 oz) Gelatin Powder (Unsweetened)
  • 16 oz Cream Cheese
  • 1 tsp extract of Peppermint (Mint)
  • 8 tbsps Sugar Free Chocolate Syrup


Be sure to use powdered erythritol (you will need about 1/2 cup granulated to make 1 cup powdered).  It can be easily powdered in a blender. Measure it after it is powdered.
Bottom layer: 
  1. Preheat an oven to 350°F and grease a 9x13x2-inch non-stick pan; set aside.  Melt the chocolate and 1/4 cup heavy cream in a small bowl in the microwave at 20 second intervals.  Once melted mix to combine and set aside to cool. 
  2. Cream the butter and 1 cup powdered erythritol in a mixer for 5 minutes until light and fluffy.  Add the vanilla and the eggs one at a time blending for 30 seconds between each egg.  Add the cooled chocolate mixture, beating until thoroughly combined.  Add 1/3 cup water and 1/2 cup sucralose, beat for 1 minute. 
  3. In a small bowl whisk together the cocoa powder, almond flour, baking powder and salt.  Add to the batter and mix for another minute until fully blended.  Pour batter into prepared pan and bake for 20 minutes or until a toothpick inserted in the center comes out clean.  Allow to cool.  While cooling prepare the top layer.
Top layer:
  1. Add the packet of gelatin to 1 cup boiling water.  Mix until all the gelatin dissolves then place in the refrigerator about 10 minutes (do not allow it to fully set-up, cool to room temperature only.) 
  2. In a medium bowl beat the softened cream cheese with 1 cup sucralose until fully blended and smooth.  Add the peppermint extract and enough green food coloring to achieve desired color depth (about 1/4 teaspoon).  When the gelatin has fully cooled, blend it into the cheese mixture. 
  3. Whip the remaining 2 cups cream with the remaining 1/4 cup sucralose until semi-stiff peaks form.  Gently fold the cream into the cheese mixture until fully incorporated.  Pour this over the cooled brownie layer in the pan and refrigerate for 4 hours or overnight.      
  4. When ready to serve, cut into 24 squares and top with 1 teaspoon of sugar-free chocolate syrup (Smucker's Sugar Free Sundae Syrup works great as it is a little thicker than regular syrup.)  To make spider web:  starting in the middle of the square make a spiral.  Take a toothpick and from the center pull out in a straight line to the outer edge.  Repeat 5-6 times spacing them equally. 
  5. www.atkins.com 

Tuesday, September 5, 2017


Preparation 10 minutes Cook Time 0 minutesServes 12     ADJUST SERVINGS



  1. In a medium microwave-safe bowl, combine the chocolate and coconut oil. Melt in 30 second increments, stirring in between until smooth. Alternatively, you can melt the chocolate and coconut oil together in a heat-proof bowl set over a pan of barely simmering water. Set aside to cool to lukewarm.
  2. In a large bowl, beat the butter and cream cheese together until smooth. Beat in the powdered sweetener and the cocoa powder until well combined. 
  3. Add the chocolate and vanilla extract and beat until smooth. The mixture will be very thick at this point. 
  4. Add the cream a few tablespoons at a time until a spreadable consistency is achieved. (How much cream you need depends on the other ingredients...certain brands of cream cheese and cocoa powder have more fillers and fiber, which thicken the frosting and require more cream).


This makes enough frosting for 12 cupcakes or a single layer cake. You may need to do 1.5 to 2x the recipe for larger cakes. 


  • 1 1/2 cups shredded mozzarella cheese
  • 2 Tablespoons cream cheese
  • 1 egg
  • 1/2 cup baking mix (see recipe below)
  • 1/4 cup almond flour
  • 1/4 teaspoon Italian seasoning
  • Toppings/filling of choice
  1. In microwaveable container, melt shredded cheese and cream cheese until completely melted.
  2. Using a food processor dough blade, combine melted mixture with egg, Baking Blend, almond flour and Italian seasoning. Process until dough sticks together. (If you do not have a food processor, you can do this step by hand – the key is to have a homogenous dough)
  3. Place dough on parchment paper and another piece of parchment paper on top. Using a rolling pin, roll dough out in a rectangle shape.
  4. Place filling of choice in center of dough (cheese, pepperoni, sausage, hamburger, vegetables, olives – whatever you like).
  5. Using a sharp knife, make small diagonal cuts on outer thirds of dough (see photo below).
  6. Fold ends over, then fold the diagonal pieces over dough.
  7. Move parchment paper (and Stromboli) to a baking sheet.
  8. Bake at 425F for 15-18 minutes, or until top is golden brown.
Baking Mix
1 cup whey protein powder (use the one that has 0 carbs and sugars)
3 cups coconut flour
2 cups oat fiber
1 1/2 cups golden flaxmeal
1 1/2 tsp. xanthan gum

combine all ingredients and mix together thoroughly.  Put in container with a tight lid and store in the refrigerator. Makes 7 1/2 cups

Adapted from www.montanakitchen.com

If you have made this recipe, please feel free to leave a comment (good or bad)


Cauliflower Parmesan Tots

Servings: 4
1 large head cauliflower, grated
½ teaspoon salt, divided
⅓ cups pork rind crumbs
¼ cup parsley, minced
½ cup Parmesan cheese
1 clove garlic, minced
¼ teaspoon black pepper
1 egg
1. Preheat oven to 400°F (200°C).
2. Grate the cauliflower with a box grater.
3. Transfer the grated cauliflower to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.
4. Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.
5. Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.
6. Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, Parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
7. From the mixture into 15 even-sized tots and transfer to a parchment-lined baking sheet.
8. Bake for 20-24 minutes, flipping each halfway through.
9. Serve with your choice of dipping sauce.
10. Enjoy!

Pizza With Cauliflower Crust

Servings: 2

1 head cauliflower
½ cup mozzarella, shredded
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon salt
½ teaspoon garlic powder
1 egg

1. Preheat oven to 500˚F (260˚C).
2. Remove the leaves and stem of the cauliflower and transfer pieces to a food processor.
3. Rice the cauliflower by pulsing it in the food processor, or by shredding it on a box grater.
4. Once riced, transfer to a large bowl and microwave for 4 minutes. Let it cool down for a few minutes before handling.
5. Transfer cooked cauliflower to a clean towel and wring out as much liquid as possible.
Place wrung cauliflower in a bowl and combine with mozzarella, oregano, basil, salt, garlic powder, and an egg and mix well.
7. Place the cauliflower on a parchment paper-lined baking sheet. Spread out the mixture and form a circle out of the cauliflower mixture, pushing along the edge to raise a “crust.”
8. Bake for 15 minutes, or until the crust has become golden brown in the center and on the edges.
9. Top with your favorite pizza sauce and toppings, being careful not to overload the pizza.
10. Bake for another 5-7 minutes, or until the cheese has fully melted.
11. Enjoy!

Tacos With Cauliflower “Tortillas”

Servings: 2
1 head cauliflower
2 eggs
Juice of ½ lime
½ teaspoon dried oregano
½ teaspoon paprika
½ teaspoon chili powder
Salt, to taste
Pepper, to taste
1.Preheat oven to 375°F (190˚C).
2.Chop the head of cauliflower into small pieces.
3.Pulse in a food processor until cauliflower is finer than rice.
4.Place in a bowl and add salt, to taste.
5.Microwave for 4 minutes.
6.Drain the cauliflower using a kitchen towel and squeeze out all the excess water.
7.After draining add the cauliflower into a bowl and mix in the eggs, lime juice, dried oregano, paprika, and chili powder.
8.Mix together and add pepper to taste.
9.Roll out 6 balls of the mixture and then press onto a parchment paper-lined baking sheet.
10.Bake for 10 minutes, flip and then bake for another 10 minutes, or until edges are crispy.
11.After cooling, fill with your desired fillings and enjoy!

Grilled Cheese On Cauliflower Toast

Servings: 2
1 cauliflower
Pinch of salt
2 eggs
½ cup vegetarian Parmesan, grated
¼ cup basil, chopped
1 teaspoon garlic powder
1 teaspoon oregano
½ teaspoon red pepper flakes
Cheese of your choice, to serve
Any additional toppings, to serve
1.Grate a cauliflower over a large bowl.
2.Sprinkle a pinch of salt over the grated cauliflower and mix evenly. Leave to sit for 20 minutes.
3.Pour the cauliflower into a clean kitchen towel and wring the water out.
4.In a large bowl, combine the cauliflower, and remaining ingredients, stir until well mixed.
5.Using a spoon transfer two hearty scoops (roughly ¼ cup) of mixture to form each “bread slice” onto a skillet on medium-low heat for about 10 minutes, each side.
6.Add your cheese and any other toppings, allow a couple minutes for cheese to melt.

Cauliflower “Mac” ‘N’ Cheese

Servings: 2
1 head of cauliflower
Salt, to taste
Pepper, to taste
¼ cup sour cream (or Greek yogurt)
½ cup cheddar cheese
Parsley, chopped
1.Cut cauliflower into small florets, about 4 cups.
2.Add cauliflower florets into a large pot of boiling water and boil for 5 minutes.
3.Drain the cauliflower in a colander, and return to the pot. Reduce heat to low.
4.Add in salt, pepper, and sour cream and stir until thoroughly combined.
5.Stir in cheddar cheese until melted.
6.Remove from heat. Top with parsley.

Cheesy Mashed Cauliflower “Potatoes”

Servings: 4-6
1 head of cauliflower
2 tablespoons of butter
¼ cup of whole milk
1 cup of white cheddar cheese
Fresh chives
Salt, to taste
Pepper, to taste

1.Chop the head of cauliflower and boil in water for 10-15 minutes, or until the cauliflower is soft.
2.Drain the water.
3.Add butter, milk, salt, pepper, and cheddar cheese to cauliflower, then mash ingredients together until most of the milk is evaporated and the texture is creamy.
4.Add chives to the mix. Garnish with additional chives and white cheddar cheese.

Cauliflower Fried "Rice"

Servings: 1-2
1 head cauliflower
1 tablespoon sesame oil
1 tablespoon garlic, minced
8 ounces beef, chicken, pork, shrimp or tofu
1 cup diced carrots (for low carb use broccoli instead)
1 cup frozen peas (for low carb use chopped celery)
2 eggs, beaten
White pepper, to taste
3 tablespoons soy sauce
Green onions, chopped, to serve
1.Break down a head of cauliflower in a food processor until it’s the size of rice.
2.Heat sesame oil over high. Add garlic and fry until fragrant.
3.Add the beef, chicken, pork, shrimp or tofu and cook until 80% done. Add carrots and peas, stir until thoroughly incorporated.
4.Push ingredients to the sides of the pan to create a well.
5.Pour in 2 whisked eggs and let it set for 15 seconds.
6.Scramble eggs and fold into the cauliflower rice. Season with white pepper and stir in soy sauce.
7.Garnish with chopped green onions.

Cilantro Lime Chicken With Cauliflower Rice

Servings: 4
Preferred cooking oil, to taste
1 pound boneless, skinless chicken breast, cubed
Salt, to taste
Pepper, to taste
Juice of 1 lime
⅓ cup cilantro, minced (I use minced parsley)

Preferred cooking oil, to taste
1 red bell pepper, diced
½ red onion, diced
2 cloves garlic, minced
1 bag riced cauliflower (or 1 head of cauliflower riced, using a food processor)

½ teaspoon chili powder, optional
1. Heat preferred cooking oil in a large skillet over medium-high heat. Add chicken, season with salt and pepper, and cook until cooked through and no longer pink.
2. Add lime juice and cilantro, and stir to combine. Remove chicken from pan, place on a plate, and set aside.
3. Add a little more oil to pan if needed, then add red onion, bell pepper, and garlic. Stir to combine. Allow to cook until onion begins to turn transparent, stirring occasionally.
4. Add riced cauliflower, , and chili powder. Cook until cauliflower is soft and remove from heat.
6. Enjoy!

“Potato” Cauliflower Salad

Servings: 4-6
1 head cauliflower
Salt, to taste
Pepper, to taste
2 tablespoons olive oil
½ cup Greek yogurt ( I use Hellmans Mayo mixed with 1/2 cup of real sour cream)
1 tablespoon Dijon mustard
1 tablespoon unsweetened wtih stevia honey from Walmart --Honey Tree
2 tablespoons dill, chopped
1 tablespoon olive oil
1 garlic clove, crushed
Juice of ½ lemon
½ red onion, diced
3 stalks celery, diced
3 hard-boiled eggs, chopped
1. Preheat oven to 400˚F (200˚C).
2. Slice cauliflower into small florets.
3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil.
4. Bake for 25 minutes or until lightly browned and a bit crispy.
5. In a large bowl, combine all dressing ingredients. Set aside.
6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.
7. Garnish with more freshly chopped dill before serving.
8. Enjoy!

TIP: If you are cooking your cauliflower in boiling water, it is a good idea to drain the water off and then squeeze the cauliflower in a cloth or thick paper towel before proceeding with the recipe.  I tried making the mock mashed potatoes and they turned out way to watery.  Important to get as much water out as possible.

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