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Tuesday, June 11, 2019

Thursday, June 6, 2019


my youtube videos contain recipes, blood sugar readings, and tips......  adding new recipes once a week

Saturday, June 1, 2019

Monday, May 27, 2019

SAUSAGE & KALE SOUP WITH MUSHROOMS (click here to print)


2-32 oz. cans chicken broth (homemade is best)
1-10oz. package chicken sausage sliced and fully cooked
6-oz. baby kale
8 of small mushrooms
10-oz Pico De Gallo (spicy or mild)

Bring chicken broth to a boil.  Add remaining ingredients and simmer for 1/2 hour. 

HINT:  I like cream I add 2 tablespoons of cream to my bowl of soup right before consuming. Do not add until right before serving because the cream tends to curdle if cooked too long.

5 carbs
servings 8

Monday, April 15, 2019


Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head) ( I used one bag of the Birds Eye fresh riced cauliflower instead of grating my own.)
2 large eggs, lightly beaten 
1 cup shredded part skim mozzarella(I get the blocks of mozzarella and cheddar and grate it myself)
2 tablespoons grated Parmesan cheese(grate the fresh yourself...don't use the stuff in the green can)
Kosher salt and freshly ground black pepper

1/4 cup homemade or store bought tomato sauce(sugar free)
1/2 cup shredded part skim mozzarella cheese(grate it yourself as pre-packaged shredded has potato starch which keeps it from sticking together)

2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish

Heat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.Spray parchment paper with Pam or other oil spray
Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.
Top the pizza with the sauce, mozzarella, , garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving. serves 4; less than 10 carbs
Note:  use a variety of toppings.......  I made mine with pizza sauce, green peppers, pepperoni, baby kale, and shredded mozzarella. It was delicious
Recipe is from Paula Deen
crust is 4 carbs, add an additional 4 carbs for toppings (eat to your meter)
12 servings

Tuesday, April 2, 2019

DESSERT: KETO APPLE PIE (click here to print)


THE WAY I MADE THIS: I used a whole jar of Walden Farms Apple Butter and mixed in the jicama sticks(cut into cubes) from Trader Joes, and 1 stick of butter and stirred these together and cooked on top of stove about 5 minutes until hot.  Then poured into pan, added crumble, put into oven for 15 minutes at 350 degrees. This is an alternate way of making this is you cannot find the apple extract

  1. Combine chopped jicama with butter, sweetener, and spices in a pan.
  2. Cook and stir over medium heat until jicama has softened.
  3. At end of cooking, stir in apple and vanilla extracts.
  4. Turn off the heat and allow the pot to sit while you make the crumble.
  5. To make the crumble, place the walnuts and shredded coconut in the bowl of a large food processor fitted with an S blade. Process until a crumbly texture is formed.
  6. Add in the maple syrup, coconut oil, salt, and almond extract. Process again, until a sticky and crumbly mixture is formed.
  7. Pour the apple filling into a 9-inch square baking dish, then sprinkle the crumble over the top evenly.
  8. Bake at 350F for 15 minutes, or until the tois lightly golden, then serve warm
8.7 carbs; serves 8

adapted from:

Sunday, March 31, 2019

DESSERTS: LOW CARB LEMON CAKE ROLL (click here to print)

  • 1 cup almond flour
  • Sweetener equivalent to 1/2 cup sugar, divided
  • 1 tbsp coconut flour
  • 1 tbsp grassfed gelatin (can use 1 envelop Knox gelatin)
  • 4 large eggs, room temperature, separated
  • 1 tbsp fresh lemon juice
  • 2 tsp grated lemon zest
  • 1/4 tsp salt
  • 1/4 tsp cream of tartar
  • Additional coconut flour for dusting
  • Filling/Frosting:
  • 4 ounces cream cheese, softened
  • 1/4 cup butter, softened
  • Sweetener equivalent to 1/2 cup sugar (powdered or liquid works best here), divided
  • 1 tsp lemon extract
  • A little natural yellow food coloring, if desired
  • 1 1/4 cups whipping cream
  • 1/2 tsp vanilla extract
  1. Preheat oven to 350F and line an 11x17 inch rimmed baking sheet with parchment paper. Grease the parchment paper and pan sides very well.
  2. In a medium bowl, whisk together the almond flour, 1/4 cup sweetener, coconut flour, and gelatin.
  3. In another medium bowl, beat the egg yolks with 2 tbsp of the sweetener until lighter yellow and thickened. Beat in the lemon juice and lemon zest.
  4. Using clean beaters and a large clean bowl, beat the egg whites with the salt and cream of tartar until frothy. Beat in the remaining 2 tbsp sweetener until stiff peaks form.
  5. Gently fold the egg yolk mixture into the whites. Then gently fold in the almond flour mixture, taking care not to deflate them, until no streaks remain.
  6. Spread the batter evenly into the prepared baking pan and bake 12 to 15 minutes, until the top springs back when touched.
  7. Remove from the oven and let let cool a few minutes, then run a knife around the edges to loosen. Sprinkle the cake with about 1 tbsp coconut flour. Cover with another large piece of parchment paper and then a kitchen towel. Place another large baking sheet overtop and flip over.
  8. Gently peel the parchment from what is now the top of the cake. Sprinkle this side of the cake with another tbsp coconut flour. While still warm, gently roll up inside the kitchen towel, starting from one of the shorter ends. Don't roll too tightly or it will crack. Let cool while preparing the filling.
  9. Filling/Frosting:
  10. Beat the cream cheese, butter, and half of the sweetener together until smooth. Beat in the lemon extract and food coloring, if using.
  11. In a separate bowl, beat the whipping cream with the vanilla extract and the remaining sweetener until it holds stiff peaks. Fold half of the whipped cream into the cream cheese mixture until well combined. Reserve the remaining whipped cream for spreading over the cake.
  12. Gently and carefully unroll the cake (do not try to lay it completely flat, as it will crack. Spread the cream cheese filling to within 1/2 inch of the edges. Gently roll the cake back up without the kitchen towel. Place seam side down on a serving platter.
  13. Spread the reserved whipped cream over the top and sides. Garnish with lemon slices, if desire.

Yield: 12
Cholesterol: 116mg
Food energy: 243 kcal
Total fat: 21.40g
Calories from fat: 192
Carbohydrate: 4.40g
Protein per serving: 5.96g
Total dietary fiber: 1.66g

Monday, March 18, 2019

MAIN DISH: OMA'S STUFFED PEPPERS (click here to print)

**This will be a family size portion.  I like lots of juice and sauce to cook peppers in..then when you are ready to serve, cut up pepper into  pieces and serve with the sauce like you would do with hamburger and pepper soup.

9 medium size green peppers, seeds scooped out and washed and drained
 (2 lbs. ground ground chuck, 1 lb. ground pork) mixed together
2 eggs beaten
2 medium onions, finely chopped
1/2 tbs or more Lawrys seasoning salt
1/2 tbs. sweet Hungarian paprika
1/2  cup or more finely chopped cauliflower(optional) used in place of rice
2 tall cans of tomato juice (no sugar added)
2 (16 oz.) cans of Hunts Herb & Garlic pasta sauce (no sugar added)

In a very large bowl mix meats, eggs, onions, Lawry's salt, paprika and cauliflower (if using) Mix thoroughly and stuff into your peppers. If you have extra meat, roll into large meatballs.

Pour your tomato juice and pasta sauce (no sugar added) into a large pot. heat up until almost boiling.  carefully, put the peppers into your sauce and cook on medium heat for one and one-half hours. I partially cover with a lid.  Leave enough room so steam can escape.  Check to make sure meat is tender.  Put one pepper into a bowl and pour some of the sauce on top.   TIP: if you are only making 4 or 5 peppers, cut all ingredients in half.

9 servings; 9 carbs ( to cut down on carbs eat only half a pepper with some of the sauce)

submitted by Edith Weil

If you have extra sauce, do not throw it away because the peppers give it a good flavor.  I serve extra sauce with parmesan cheese crisps sprinkled on top

Tuesday, March 12, 2019

APPETIZER: SPINACH & ARTICHOKE DIP (click here to print)


  • 4 oz Spinach (chopped)
  • 4 oz Cream cheese
  • 1/4 cup  sour cream (I use Daisy)
  • 1/4 cup Freshly grated parmesan  cheese
  • 1 (14.5 oz) can artichoke hearts (drained, chopped, and squeezed to release extra moisure)
  • 4 cloves Garlic (minced)
  • 1/4 tsp black pepper
  • 2/3 cup Mozzarella cheese(shredded, (check to see it does not contain starch)(divided into 2 parts)


  1. Heat a greased pan over medium heat. Add the chopped spinach. Cook, stirring occasionally, until the spinach is wilted and bright green. (Alternatively, wilt the spinach for about 2-3 minutes in the microwave.) Set aside to cool. If you want to speed up the cooling process, you can place the bowl into a larger bowl containing ice (optional).
  2. While the spinach cools, preheat the oven to 350 degrees F (177 degrees C).
  3. Meanwhile, heat the cream cheese in the microwave or in a small saucepan on the stove over low heat. Once it melts enough to stir, add in the mayonnaise, grated parmesan cheese, chopped artichoke hearts, minced garlic, black pepper, and half of the shredded mozzarella. Stir to combine.
  4. When the spinach is cool enough to handle, gather it into a ball and squeeze several times, making sure to get out as much water as possible. Add the spinach to the artichoke mixture.
  5. Transfer the dip to a small ceramic appetizer dish or large ramekin. Smooth the top with a spatula. Sprinkle the remaining shredded mozzarella on top.
  6. Bake for about 30 minutes, until hot and bubbly. Serve warm.

2 carbs for 2 tbs. 20 servings.  serve with pork rinds

adapted from

Sunday, March 10, 2019

CORNED BEEF AND CABBAGE (click here to print)


  • 5 lbs Beef Brisket
  • 1 serving 100% Organic Black Peppercorns
  • 2 bay leaves

  • 4 medium Turnips
  • 1 medium (2-1/2" dia) Onions
  • 1 head, medium (about 5-3/4" dia) Cabbage
  • 1/4 cup Unsalted Butter Stick



  1. Place corned beef in a large pot with peppercorns, bay leaf and water to cover. Cover and bring to a boil. Reduce heat and simmer 4 to 5 hours until tender, skimming fat occasionally. 
  2. During the final hour of simmering, add  turnips and onion. 
  3. During last 20 minutes, add cabbage. 
  4. Transfer meat to a cutting board, and thinly slice against the grain. remove and discard the bay leaves and peppercorns.. Arrange on a platter with vegetables. Brush with butter and serve with mustard on the side.                                                                                                                                                                                                                                          10 servings; 5 carbs

Monday, March 4, 2019

SOUPS: BROCCOLI CHEESE SOUP IN A MUG (click here to print)

1 tbs. onion, chopped fine
1 tsp. butter
1/2 cup fresh broccoli, chopped small
1/2 cup chicken broth
1 tbs. cream cheese
3/4 cup   whipping cream
1/4 cup cheddar cheese, finely shredded
salt and pepper
In a large soup size mug, microwave the butter and onion for 1 minute or until onion is tender. Add the broccoli and chicken broth and microwave for 3 minutes until broccoli is cooked as desired. Add the cream cheese, cream, and cheddar cheese. Continue cooking in the microwave stirring every 30 seconds until cheese is melted and it is hot. salt and pepper to taste

submitted by Edith Weil

7 carbs, 1 serving

Sunday, March 3, 2019




Sunday, February 24, 2019


1/2 medium spaghetti squash
4 tablespoons unsalted butter
1 cup heavy cream
1 clove garlic, crushed
1 1/2 cups freshly grated Parmesan
1/4 cup chopped fresh parsley leaves
Fresh basil leaves
1 cup cooked cubed  baked  chicken (skin removed)


  1. Slice spaghetti squash in half lengthwise. Scoop out the seeds with a spoon and clean as you would a pumpkin. Completely submerge 1/2 squash, in a large pot of boiling water and cook for about 20 minutes until the inside is just tender to a fork and pulls apart in strands. 
  2. Scoop out the cooked squash from its skin with a spoon as you would an avocado and discard the skin. Use a fork to fluff and separate the squash into "spaghetti"- like strands. You can also use your hands. Reserve the separated cooked squash and dip with a strainer into boiling water to reheat just before serving.
  3. Melt half the butter in a medium saucepan over medium-high heat. Add cream and reduce for about 2 minutes, then add garlic and cheese and whisk quickly, heating through. Stir in the rest of the butter and parsley. Place spaghetti squash in a large serving bowl, and pour Alfredo sauce and  cubed chicken.  Mix thoroughly. Delish!
8 carbs; 4 servings   TIP:  You can also bake or microwave squash until tender and scoop out. If you use the whole squash double the other ingredients

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