Thursday, March 23, 2017

BREADS: CINNAMON ROLLS (click here to print)


                                                                                    


                                                 picture by Billie Marie




Ingredients:
- 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)
Filling
- 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)
-
Glaze
- 4 Tablespoons of cream cheese
- 1 teaspoon of vanilla extract
- Erythritol (the amount will vary depending on how thick you want your glaze.
Instructions
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 sweetener...it 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.




adapted from:






http://renewedjoy.wixsite.com/ketorenewed/single-post/2017/01/11/Fathead-Cinnamon-Rolls

Friday, March 17, 2017

SOUPS: UNSTUFFED CABBAGE ROLL SOUP (click here to print)

Slow Cooker Unstuffed Cabbage Roll Soup  

Ingredients

  • 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
  

Preparation

  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

ARTICLE: THE BENEFITS OF FLAX SEED/FLAX MEAL


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.

    Ingredients

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

    Preparation

    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)










    Source: www.verywell.com

    MUFFINS: HIGH PROTEIN CINNAMON SWIRL MUFFINS

    HIGH PROTEIN GLUTEN-FREE CINNAMON SWIRL MUFFINS

    Ingredients:
    • 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
    Directions:
    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

    Source: www.liftingrevolution.com

    Friday, March 10, 2017

    MAIN DISH: BACON WRAPPED CHEESEBURGER BOMBS (click here to print)


    Bacon-Wrapped Cheeseburger Bombs:


    Ingredients:
    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)

    Directions
    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.


    Source:http://www.foodsteez.com/

    Sunday, March 5, 2017

    DESSERTS: CINNAMON CRISPS (click here to print)

    Ingredients
    * 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
    Instructions
    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

    MAIN DISH: CREAMY BAKED SPAGHETTI USING ZUCCHINI NOODLES (click here to print)

    CREAMY BAKED SPAGHETTI

    INGREDIENTS:

    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

    DIRECTIONS:

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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. bunsinmyoven.com
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    Wednesday, February 22, 2017

    VEGETABLES: BACON BRUSSEL SPROUTS CASSEROLE (click here to print)


       

      

    Ingredients

    • 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

    Preparation

    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.
    Source: www.12tomatoes.com

    MAIN DISH: CABBAGE CASSEROLE (click here to print)




    Cabbage Zucchini and Cheese Casserole

    1 hour to prepare serves 8


    Ingredients

    • 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

    Preparation

    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.
    Source: www.allrecipes.com

    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











    DIRECTIONS

    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.
    TIP: FOR BEST RESULTS, SPRAY THE PARCHMENT PAPER WITH OLIVE OIL COOKING SPRAY BEFORE PUTTING THE DOUGH IN THE PAN.

    source: www.delish.com

    Wednesday, February 15, 2017

    BREADS: ORANGE CRANBERRY BREAD (click here to print)

    Ingredients                                                  

    • 1 1/2 cups fresh whole cranberriesLow Carb Sugar Free Cranberry Orange Loaf
    • 1 cup walnuts
    • 1 cup Splenda® Granules, Maltitol or Diabetisweet
    • 8 ounces cream cheese
    • 1 cup butter - softened
    • 4 eggs
    • 1/2 cup Vanilla Sugarfree Syrup
    • 1 teaspoon vanilla extract
    • 2 teaspoons baking powder
    • 1 teaspoon salt
    • 3 cups almond flour
    • 1/2 teaspoon Stevia (optional)
    • 1/2 teaspoon Keto Orange drink powder (or 1 package unsweetened orange Kool-Aid powder)

    Directions

    1. Combine cranberries, walnuts and sweetener in blender or food processor until finely chopped and mixed. Set aside.
    2. Combine wet ingredients together in a blender until smooth. Mix dry ingredients together and then fold in wet ingredients. Pour evenly into baking pan. Bake for 50-60 minutes or until toothpick inserted in center comes out clean. Cool in pan on a wire rack for 15 minutes, then invert on a serving plate.
    3. Total Net Carbs: 70 Per Serving: 5.83
    Source: www. Fabulousfood.com

    Wednesday, February 8, 2017

    APPETIZERS: LOW CARB ZUCCHINI FRIES (click here to print)

    Ingredients:                                              Low Carb Zucchini Fries



    Directions

    Print 
    • Prep
    • Cook
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    1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
    2. Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. Place zucchini fries into a colander and sprinkle with salt. Let the zucchini pieces drain for at least 1 hour to remove excess liquid.
    3. Beat eggs in a shallow bowl. Mix almonds, Parmesan cheese, and Italian seasoning in a second shallow bowl. Rinse salt off zucchini and pat dry with paper towels.
    4. Dip each zucchini piece into beaten egg and roll in the almond coating. Place coated fries on prepared baking sheet.
    5. Bake in the preheated oven until the zucchini are tender and the coating is crisp and browned, about 25 minutes, turning them halfway through cooking time.
    6. Source:www. allrecipes.com

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