ALDI LOW CARB FINDS FOR THE WEEK (click here to print)

Fresh Vegetables

Zucchini– $2.49, 1.5 Net Carbs per 1 cup
Squash– $2.49, 2.6 Net Carbs per 1 cup
Organic Spring Mix– $1.69, 0.4 Net Carbs per 1 cup
Brussels Sprouts– $2.99, 4.7 Net Carbs per 1/2 cup
Green Onions– $0.89, 2.4 Net Carbs per 1/2 cup
Mushrooms– $1.29, 1.4 Net Carbs per 1/2 cup
Cucumber– $1.25, 1 Net Carbs per 1/2 cup

Meats/Cheese

Cheese Tray– $4.99, This tray has 4 types of cheese (Havarti, Sharp White Cheddar, Gouda and Chipotle Jack) that are all 0 carbs!
Flavored Tuna Pouches– $0.89, Zesty Lemon Pepper and Orginal Flavors both have <1 Net Carb, Sweet and Spicy Flavor has 3 Net Carbs
Chicken Breast– $2.79 per pound, 0 Net Carbs
Bacon– $3.89, 0 Net Carbs
Ham Steak– $2.89 per pound, 3 net carbs for 4 oz.
Chicken Thighs– $1.19 per pound, 0 Net Carbs

Frozen Vegetables

Fire Roasted Vegetables– $2.99, 6 Net Carbs in 4 oz
Vegetable Medley– $2.99, 5 Net Carbs in 4 oz
Frozen Chopped Spinach– $1.39, 2 Net Carbs per 1 cup
Frozen Chopped Kale– $1.39, 1 Net Carb per 2/3 cup
Frozen Broccoli Florets– $1.09, 2 Net Carbs per 3 oz

Frozen Meats

Roasted Pepper and Lime Seasoned Chicken Breast-$7.49, 2 Net Carbs per 4 oz
Smoked Bacon Chicken Bites– $4.49, 4 Net Carbs per 5 oz
Seared Ahi Tuna– $6.99, 1 Net Carb per 6 oz
Smoked Bacon Filet Mignon Bites- $4.49, 4 Net Carbs per 5 oz
Sweet BBQ Chicken Kabobs– $4.99, 5 Net Carbs per 4 oz skewer

Canned Goods/Miscellaneous

Extra Virgin Olive Oil– $3.49, 0 net carbs
Mixed Nuts– $2.79, 4 Net Carbs per 1/4 cup
Asparagus Spears– $2.19, 2 Net Carbs per 3.5 oz
Sauerkraut– $0.65, <1 Net Carb per 2 tablespoons

lowcarbforless.com

ARTICLES: TOP 11 LOW CARB MYTHS (A MUST READ)

http://www.ditchthecarbs.com/2015/12/29/top-11-low-carb-myths/

HOLIDAYS: PEANUT BUTTER CHOCOLATE FUDGE (click here to print)

 you only use a little to get a lot of sweet.

Chocolate-Peanut Butter Fudge, Sweetened with Stevia

This recipe makes 25 servings; one serving equals a 1 1/2” square. The fudge stays refrigerator-fresh for three to four days, and can be frozen in an airtight container up to two months.
You will need:

• 1/3 cup boiling water
• 1 3/4 teaspoon stevia extract
• 6 tablespoons unsalted butter, cut into small pieces
• 1 1/2 teaspoon vanilla extract, divided
• 1 cup instant nonfat dry milk( for Keto use whey protein powder-Isopure for 0 carbs)
• 6 ounces unsweetened baking chocolate, chopped (Scharffen or Ghirardelli brands are recommended)
• 1 cup natural peanut butter

Preparation:

1. Add the stevia to the boiling water and mix until dissolved. Add the butter and stir until most is melted. Add 1/2 teaspoon vanilla extract, stir, and pour into a mixing bowl. Add the dry milk and mix until blended.
2. Put the chocolate and peanut butter in a microwave-safe bowl and cover. Melt the ingredients in a microwave for at least 1 1/2 minutes on high. Stir well and then microwave for 20 more seconds, or until the mixture is melted—completely smooth when stirred. Add the butter/milk mixture and combine by hand or with an electric mixer. Stir in 1 teaspoon vanilla extract.
3. Foil line an 8” square pan and pour the fudge into it. Flatten the top using a knife or wooden spoon. Cover and refrigerate for about an hour. Cut the fudge into squares—refrigerate or store in the freezer.

One square of this fudge has 138 calories, 5g carbs, 2g total sugars, 40mg sodium, 12g fat, 2g fiber, and 4g protein.

informationaboutdiabetes.com

SAUCES: CREAMY FRENCH DRESSING (click here to print)

Creamy French Dressing



Ingredients:

• 1/2 C sugar free ketchup
• 1/2 C mayonnaise
• 1/3 C apple cider vinegar (I recommend Bragg’s)
• 1/3 C sweetener (I recommend an equivalent of liquid sweetener like SteviaClear)
• 2/3 C olive or avocado oil (oil must be liquid at room temperature)
• 1/2 tsp. onion powder
• 1/4 tsp. garlic powder
• 1/2 tsp. salt
• 1/2 tsp. paprika
• Few dashes of pepper

Directions:

Whisk all ingredients in a large bowl until creamy and smooth. Refrigerate any leftovers for up to two weeks.

Makes about 12 large servings. 

Nutrition: 170 calories, 1g carbs, 19 g fat, 0 g protein per serving.

cutthewheat.com

ARTICLES: WHAT ARE GOOD FATS ON A LOW CARB DIET

http://www.tasteaholics.com/keto-diet/what-are-good-fats-on-a-low-carb-diet/

ARTICLES: BENEFITS OF A LOW CARB DIET

MAIN DISH: PUMPKIN CHILI (click here to print)

PUMPKIN CHILI
1 lb. ground meat (grass-fed beef, ground turkey or even chicken)
2-1/2 lbs. of cut veggies such as bell pepper, zucchini, squash (all types), onions , cut into 1-inch chunks
5 tbsp. chili seasoning
1/4-1/2 tsp. Himalayan salt or sea salt
1-1/2 tsp. ground cinnamon (start with 1 tsp.)
1-1/2 cups mashed pumpkin
Sweeten to taste (I used 1/8 tsp. Stevia Select and 1 tbsp. honey)
1/4 cup tomato paste
Hot Sauce (optional)

instructions
Brown meat either in a large pot or slow cooker (only if your slow cooker can be used on the stove top). Once meat is almost cooked, add the cut veggies, chili seasoning, 1/4 tsp. salt, cinnamon, pumpkin, sweetener and tomato paste. Stir well.

Cook in slow cooker on high for 2-3 hours or low for 5-6 hours or cover and cook on stove top on low for 45-60 minutes or until vegetables are tender.

Before serving, stir and taste for salt, cinnamon and sweetness and adjust if needed for your taste. If you desire extra salt and chili seasoning, sprinkle with a little Cajun House Seasoning or even hot sauce.  makes about 10 cups
8.5 carbs

satisfyingeats.com

HOLIDAYS: MULLED WINE (click here to print)

the first LCHF mulled wine



•1 bottle (75 cl) dry red wine
•2 cups (5 dl) water
•1 t 2 tsp. orange extract
•1 teaspoon grated orange peel...
•1 teaspoon cardamom seeds
•1 cinnamon stick
•1 cup (2 dl) blackberries
•1/2 cup (1 dl) black currants or blueberries
•1/2 cup (1 dl) raspberries
•1 teaspoon whole cloves
•1 cup (2 dl) hard liquor, such as lemon vodka – optional

1. Put everything in a pot (not the liquor) and heat.
2. Bring to a boil, remove from heat.
4.  “rest” for 1–3 hours, or even better, overnight.
5. Pour in liquor if you want a strong mulled wine – optional.
6. Strain and pour into a bottle!
7. Serve with peeled almonds!

For nutritional values, click here

BREAKFAST: BREAKFAST PIZZAS (click here to print)

For nutritional values,  click here

Breakfast Pizza with Gruyere, Baked Eggs, and Bacon

SERVES: 6

Ingredients:

Crust

• 2 cups almond flour
• ¼ teaspoon salt
• 1 egg
• 2 tablespoons melted butter or coconut oil
• 1 tablespoon cold water
• 1 tablespoon chopped chives

For the Pizza

• ¼ cup Crème fraîche (scd legal), or Greek yogurt
• ¼ cup shredded Gruyère cheese
• 7 bacon slices, cooked until crisp
• 4 eggs
• fresh chives
• salt and pepper

Instructions:

1. Preheat the oven to 325 degrees.
2. Mix the dough ingredients in a stand mixer until the a soft dough comes together in a ball. Press the dough into a tart pan, then bake the crust for 10 minutes.
3. Mix the Crème fraîche and Gruyère in a bowl and add a dash of salt and pepper.
4. Spread the cheese mixture in the bottom of the baked tart shell, then layer the bacon on top.
5. Increase the oven temperature to 425 degrees.
6. Bake the tart for 5-7 minutes to melt the cheese, then remove it and carefully crack the eggs on top.
7. Return it to the oven and bake it for another 7-10 minutes, until the egg whites are set and the yolks are still soft. If you prefer more well-done yolks, leave the tart in the oven for 2-3 minutes more. The whites will look slightly underdone due to the oils from the cheese, but they will be set.
8. Garnish with chives and serve immediately.

againstallgrains.com

HOLIDAYS: 30 OF THE BEST LOW CARB COOKIE RECIPES

http://www.ibreatheimhungry.com/2015/12/30-best-low-carb-cookie-recipes-gluten-free.html

ARTICLE: 13 COMMON KETO DIET MISTAKES (click here to print)

13 common keto diet mistakes (staying under 30 net carbs per day to lose weight and control blood sugars)  Atkins Induction Phase

1. You are obsessing over macros
On the surface, this might seem a little contradictory to some of the other items on this list, but hear me out for a second. The mistake isn’t tracking your macros. The mistake is OBSESSING over your macros. The biggest psychological benefit to keto is the freedom it provides. You’re no longer shackled to the hangry, sad existence filled with constant food preoccupation. You’re free to live. So don’t shackle yourself by fretting and obsessing about macros. You aren’t eating macros, you’re eating food. Make sure your food is keto-friendly, and you’re going to be doing just fine.

2. You are obsessing over the scale
I’ve written about this before, but it’s important enough to repeat. The number on the scale is the least important metric you can use to gauge your success. This is another pet peeve of mine that is similar to the previous mistake. Enjoy the freedom of your life, don’t fret about the number on the scale. The scale is always a snap shot of what happened two weeks ago. Think about it. Aside from water, which can fluctuate many pounds in a short period of time, in order for you to gain or lose weight, it requires time. The scale doesn’t tell you important information. Don’t sweat it.

3. You are eating too much protein
Protein is, probably, the most important macro, because it is essential (we cannot manufacture all the requisite amino acids) and it is required to build and rebuild all of our soft tissues (muscles, organs, etc.). However, too much protein can sabotage your efforts to reach ketosis. The reason for this is that for every 100g of protein, 56g can be converted to glucose. So if you eat way more than you need, the excess will be converted to glucose. Another great thing about keto is that it is “protein sparing.” That means that nutritional ketosis will KEEP protein in your body, and not strip it away (like high-carb foods).

4. You are not eating enough fat
This might seem like a strange mistake to make when you’re choosing to eat a high-fat diet. But, surprisingly, many people still fear the fat. Look, going from a lifetime of low-fat to a diet of high-fat is a paradigm shift that isn’t necessarily easily achieved. So a lot of people still feel weird about unrestricted fat intake. To that, I can only say: Trust the keto and enjoy the fat. Because of the unique biochemical responses your body has to dietary fat, it’s highly improbable that you can eat too much of it.

5. You are eating the wrong kinds of fat
It’s not enough to eat lots of fat. It has to be the right kinds of fats. In short, stay away from vegetable and seed oils, the kind in the plastic containers. They are extremely unhealthy and will sabotage all your efforts. You should be eating saturated fats (animal fats, butter, coconut oil), fish oil, and monounsaturated fat (olive oil).

6. You are eating processed “keto” foods
Keto is about whole food, real food, actual food. Think of it this way:

You should be eating ingredients. You should not be eating stuff that comes in individual wrappers. Quest bars, Atkins bars, and the like are not actual keto foods. They are distractions and setbacks. They are candy bars dressed in “approved” clothing. That’s not to say that you should NEVER have one. Sometimes it might be the best you can do, but the MAJORITY of your food should be real food, actual food. You know…ingredients.

7. You are worrying about your cholesterol
I get questions about cholesterol more than almost any other. It’s understandable. For the past 50 years, you’ve been inundated with the myth that cholesterol is dangerous. It’s a myth. Cholesterol is the opposite of dangerous. It’s essential. Every cell in your body needs cholesterol. Having “high” cholesterol has no correlation to any sort of heart or cardiovascular disease. There is absolutely NOTHING to worry about, as it relates to high cholesterol levels. The reason we think there is a problem is because of Ancel Keys, and his diet-heart hypothesis. Simply put, the diet-heart hypothesis posits that higher levels of cholesterol (particularly due to a high saturated fat diet) has negative effects on heart and cardiovascular health. He made this assertion with no real evidence, and he later rejected it. Yes, the man that made us afraid of cholesterol actually rejected the very hypothesis that made him famous. You can reject it to.

8. You are looking for a quick fix
I’m not going to spend a lot of energy on this one. Keto is not a qick-fix diet. It’s a lifestyle change. If you think you can “go keto” and drop a few pounds and then go back to how you were eating, please move on. I don’t have time for you.

9. You are not all in
Keto is not for the half-hearted. You have to commit. It requires real determination and grit. You’re going against the grain (pun TOTALLY intended) and you’re choosing a way of life that is difficult for the majority of society to understand. You cannot sit on the fence. You absolutely must be all in or all out. From a practical perspective, choosing to eat high fat AND high carb (not committing fully to keto) is a dangerous combination. You’re choosing the worst possible scenario and risking your health. The answer, of course, is to commit fully to keto and reap the rewards of focused determination and discipline.

10. You are eating because the clock says so
I’m going to share with you some things that might just blow your mind. You don’t have to eat “breakfast” in the morning. You don’t have to eat because it’s noon. You don’t have to eat because it’s six o’clock. You don’t have to avoid food right before you go to bed. You, like me, have been trained by the high-carb mafia to eat based upon what the clock says, not what your body says. The clock has no idea whether or not you’re hungry. Just because it is a certain time of day doesn’t mean you MUST eat. If you’re not hungry, then don’t eat. Also, just because it’s a certain time of day doesn’t mean that you CANNOT eat. If you’re hungry, then eat. The clock has no idea what’s going on in your body. Your body does. Listen to your body and hear what it is telling you. Eat when it says it’s time.

11. You are comparing yourself to others
Stop. Just stop. Someone else’s progress is not a determining factor in your success. Everyone is different. We all gain and lose fat in different areas and at different rates. If you find yourself constantly basing your success on someone else’s progress, then you’re doing it wrong. Just because Skinny Sally lost 100 pounds in a month doesn’t mean you are a failure if you haven’t. Just because Thin Thomas cut his body fat to 10% doesn’t mean you are a failure because you haven’t. Everyone is different. You have to learn what works for you. But I can assure you, what doesn’t work is trying to compare yourself and your success to other people. That’s a recipe for disaster.

12. Not getting enough salt/potassium/magnesium/Vitamin D
I’m seeing this more and more. Electrolyte (salt) imbalance is a big deal for keto folks. We’re so used to avoiding salt, because too much salt in an inflamed body will be VERY bad. But when you’re keto, you don’t have an inflamed body, so your body NEEDS more salt. So you need to make sure you are getting that salt every day, at least 2 tsp. And magnesium. And Vitamin D. Those are important. Most of you will get plenty in your food, but if not, make sure you’re supplementing adequately.

13. You are going it alone
I’ve talked about this before. Making a change in your life this massive is powerful, and it’s very difficult to sustain if you aren’t prepared. You will be much better off with a supportive group (it doesn’t have to be a massive group) of people who understand your struggle, understand your success, and understand your journey. Find someone who can be there to help, to admonish, and to walk with you  Join  the Facebook  group called TYPE 2 DIABETES SUPPORT GROUP GLOBAL NETWORK

ketovangelist.com

SOUPS: POBLANO PEPPER SOUP (click here to print)

It’s perfect for the approaching cold weather!

Ingredients:

5 poblano peppers
2 tbsp butter
1/4 cup chopped onion
2 cloves garlic, minced
1 tsp ground cumin
4 cups chicken bone broth
Salt and pepper to taste
1 lb boneless, skinless chicken breast, cut into 1/2 inch pieces
8 ounces cream cheese, cut into cubes
3 1/2 cups shredded cheddar cheese, divided

Preparation:

Roast poblano peppers until skin is charred and blistered. You can do this over the open flame on a gas stove, or by heating your broiler to high and placing poblanos within a few inches of the broiler (turning to get all sides charred).
Place poblanos in a bowl and cover with plastic wrap. Let cool, then rub skin to remove as much as possible. Cut out seeds and then place in a food processor or blender to finely chop. Set aside.
In a large saucepan over medium heat, melt butter. Add onion and cook, stirring frequently, until translucent, about 5 minutes. Add garlic, cumin, and poblanos and stir until fragrant, about 1 minute.
Stir in chicken broth and season to taste with salt and pepper. Bring to a boil and then reduce heat to a simmer. Add chicken pieces and continue to cook until chicken is cooked through, about 10 minutes.
Add cream cheese and two cups of the cheddar cheese and whisk until smooth.
To serve, divide into 6 bowls and sprinkle each with 1/4 cup shredded cheddar cheese. Sit briefly under the broiler until cheese is melted and browned (this step is optional but OH SO GOOD!).

Serves: 6 (as a full meal soup)

Nutrition Info: Food energy: 575kcal, Total fat: 37.99g, Calories from fat: 341, Cholesterol: 183mg, Carbohydrate: 4.24g, Total dietary fiber: 0.17g, Protein: 39.77g

asweetlife.org

BREADS: LOW CARB SANDWICH BUNS (click here to print)

Quick & Easy Sandwich Buns
Makes 6
1 1/2 teaspoons yeast
1/2 teaspoon Truvia baking blend
3 tablespoons very warm water
1 tablespoon unsalted butter, melted
1.5 cups shredded mozzarella cheese (I shredded my own)
1 1/4 cups (140 grams) almond flour
1 tablespoon coconut flour
1 1/2 teaspoons baking powder
1 medium egg, beaten

Combine yeast with Truvia baking blend in a cup, then add the 3 tablespoons very warm water, stir, and set aside for yeast to proof.
Combine the almond flour, coconut flour, and baking powder; set aside
Melt butter and set aside.
Place mozzarella cheese into a microwave-safe bowl, and melt in microwave (this took 90 seconds).
Remove melted cheese from microwave and immediately pour in melted butter.
Add flour mixture, then pour in proofed yeast and beaten egg.
Mix together quickly; I find a fork is best.
Let dough rest about 30-60 seconds, then remove dough from bowl, place onto parchment paper, and knead until smooth, maybe 15-30 seconds.
Divide into six pieces and shape into buns.
Bake at 350 degrees for 25-30 minutes, loosely covering with a piece of foil to prevent over-browning.

makes 6; 5 net carbs
louanne'skitchen.wordpress.com

HOLIDAYS: SUGAR FREE EGG NOG (click here to print)

Ingredients

• 2 cups heavy cream
• 1/4 cup Swerve or erythritol
• 1/4 teaspoon stevia
• 2 eggs, separated
• 2 teaspoons vanilla extract
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 2 cups almond milk
• 1 ounce rum

Instructions

1. In small bowl, beat egg yolks until thick and pale yellow.
2. Mix heavy cream, Swerve and stevia in small saucepan; heat to boiling. Boil one minute, stirring constantly.
3. Stir half of cream mixture into egg yolks; return egg mixture to remaining milk in saucepan. Cook over low heat until slightly thickened, stirring constantly.
4. Remove from heat; stir in vanilla and cinnamon and nutmeg. Cool to room temperature.
5. Stir in almond milk and rum. Beat egg whites until stiff and fold in.
6. Refrigerate until chilled. Serve with additional rum (if desired) and nutmeg sprinkled on top.

Note

Makes 8 servings

Net carbs per serving: about 2g

lowcarbyum.com

MAIN DISH: STROMBOLI (click here to print)

For more detailed instructions and pictures go to this link  http://www.uplateanyway.com/keto/stromboli/

Ingredients

1. 4 tbsp almond flour
2. 3 tbsp coconut flour
3. 4 tbsp butter melted
4. 1 1/4 cup mozzarella cheese (140 grams) shredded (I used a lower fat cheese, 2% milk mozzarella, preshredded by Kraft. This is usually what my grocery store has to offer.)
5. 1/2 tsp fennel seed (or 1/4 tsp garlic powder)
6. 1 tsp red pepper flakes (optional)
7. 1/8 tsp garlic powder
8. 1 egg (large)

Filling

1. 1/2 cup mozzarella cheese shredded
2. 28 grams pepperoni slices (about 14)

Instructions

1. Preheat oven to 400 degrees
2. melt butter in the microwave and set aside.
3. Combine spices with shredded cheese and melt in the microwave at 30% power for about 2 mins in a 1200 watt microwave.
4. Add almond flour, coconut flour, melted butter and egg to your melted cheese and combine. (Use 4 tbsp coconut flour OR omit the butter if you are using a higher fat cheese, anything over 5 grams per 28 gram serving IF it's too wet when you mix your ingredients. If you have to add the extra coconut flour then extend the baking time from 15 mins to 20 mins.)
5. Microwave the dough/batter for 5-10 seconds to make sure all the ingredients are well combined.
6. Before rolling out the dough microwave again for 10 seconds.
7. Form a rectangle on top of parchment paper (I use these silicone baking mats but parchment paper works just as well!), place another sheet of parchment paper on top and roll out into a rectangular shape.
8. Slice the sides (the longest sides) to get nice straight edges with a pizza cutter.
9. Using the pizza cutter slice the strips on each side evenly. Only go about a third of the way in to leave room for the filling.
10. Add the cheese and pepperoni to the middle of your dough and fold the strips over the top.
11. Fold up the dough on the ends to close the stromboli up.
12. Bake at 400 degrees for 15 mins. (20 mins for a higher fat cheese with extra coconut flour added)

Notes

1. A higher fat cheese can produce a wetter dough. If this happens you can add in 1 tbsp coconut flour to bring it together as a dough.
2. Serves 5
3. Per Serving: 300 Calories; 26g Fat; 13g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3 net carbs

ARTICLES: LIST OF LOW CARB BOOKS (click here to print)

You Can Also Find Many Diabetes and Low Carb books at your local library and  at half-price book stores. The following are available on Amazon 

BOOKS FOR THE LOW CARB LIFESTYLE 30-Day Low-Carb Diet Solution - Drs. Michael and Mary Dan Eades

Atkins For Life - Robert C. Atkins, M.D.

Dr. Atkins' Diet Revolution (Atkins '72) - Robert C. Atkins, M.D. *

...

Dr. Atkins' New Diet Revolution - Robert C. Atkins, M.D. 

Good Calories, Bad Calories - Gary Taubes

How I Gave Up My Low-Fat Diet and Lost 40 Pounds - Dana Carpender *
It's all about the food...Pat Smith

Livin' La Vida Low-Carb - Jimmy Moore *

Living Low-Carb: The Complete Guide to Long Term Low-Carb Dieting - Fran McCullough *

Living the Low Carb Life - Jonny Bowden *

Natural Health & Weight Loss - Barry Groves

Protein Power - Drs. Michael and Mary Dan Eades *

Protein Power Lifeplan - Drs. Michael and Mary Dan Eades *
Salt, Sugar, Fat-Michael Moss (How The Food Giants Hooked Us) .**.NEW YORK TIMES BEST SELLER*****

The Carbohydrate Addict's Lifespan Program - Rachael F. Heller and Richard F. Heller

The Complete Book of Food Counts - Corinne T. Netzer

The Fat Fallacy - Dr. Will Clower (not low carb, but very informative) *

The French Don't Diet Plan - Dr. Will Clower (not low carb, but very informative)

The Schwarzbein Principle - Diana Schwarzbein, M.D. *

Genocide: How Your Doctor's Dietary Ignorance Will Kill You!!!! - James Carlson

* Highly recommended


BOOK REVIEWS ON GOOD READ.COM...WHICH HAVE 4 & 5 STAR RATINGS****
AVAILABLE ON AMAZON

Why We get Fat...And What to Do About it...Gary Taubes
Wheat Belly: Lose the Wheat, Lose the Weight, and Find your Path To Health..William Davis
The Art and Science of Low Carbohydrate Living ...Jeff S. Volek
Dr. Atkins New Diet Revolution ...Robert C. Atkins
The Art and Science of Low Carbohydrate Performance..Jeff. S. Volek
Dr. Bernstein's Diabetes Solutions: The complete Guide to Normal Blood Sugars Richard K. Berstein
(highly recommended)
The New Atkins for a New You..Eric C. Westman
Grain Brain: The surprising Truth about Wheat, Carbs, and Sugar   David Perlmutter
The Great Cholesterol Con: The Truth about What really causes Heart Disease  Malcolm Kendrick
The Big Fat Surprise: why butter, meat and cheese belong in a healthy diet....Nina Teicholz
Sugar Nation:The Hidden Truth behind America's Deadliest Habit.....Jeff O'Connell
The Atkins Essentials: A two week program to jump start a low carb lifestyle..Robert C. Atkins
Atkins Diabetes Revolution; Controlling diabetes  Robert C. Atkins
Fat Chance: Beating the Odds against sugar, processed food, obesity and disease
Dr. Atkins New Diet Cookbook...Robert C. Atkins
Eat Fat, Lose Fat: The healthy alternative to trans fats...Sally Fallon Morell
Breaking Up with Gluten: ways to clean out your gut and save your butt...Roxanne N. McDonald
Atkins for Life: a controlled carb program for health..Robert C. Atkins
Carbohydrates Can Kill:  Robert K. Su
The Cholesterol Hoax..Sherry A. Rogers
Death By Food Pyramid:Denise Minger
Against the Grain: How Agriculture has Hijacked Civilization ...Richard Manning
The Obesity Epidemic: what causes it? How can we stop It?  Zoe Harcombe
Blood Sugar 101...Jenny Ruhl

Many low carb cookbooks are free to download daily on Amazon...Type this in the amazon search bar:
FREE KINDLE BOOKS LOW CARB  For some you need to have Kindle Unlimited

THANKSGIVING: 30 LOW CARB THANKSGIVING RECIPES

http://alldayidreamaboutfood.com/2013/11/30-delicious-low-carb-thanksgiving-recipes.html

BE THANKFUL

HAPPY THANKSGIVING

VEGETABLE SIDE DISH: CAULIFLOWER TATER TOTS (click here to print)

Ingredients

Tater Tots
• 1/2 head large cauliflower
• 1 Tbs. coconut oil/butter/ghee
• 2 eggs
• 4 tsp. coconut flour (stir the flour with a fork, then measure) 
• 3/4 tsp. unrefined salt
• 1/2 tsp. Herbes de Provence, crushed (optional)
• 2 tablespoons (about) coconut oil/ghee/lard for cooking the tots
Lime Avocado Sauce, for dipping
• 1 avocado
• Juice of 1 lime
• Salt, to taste
Recommended tools
• Mini ice cream scoop, 

Instructions

1. Piece the cauliflower into florets, then place the florets into a food processor. Pulse for about 10 seconds, until it resembles fine grains of rice.
2. In a large skillet, heat the 1 Tbs. of oil over medium heat. Add the crumbled cauliflower, stir to coat, then cover and cook for 2-3 minutes. Remove the cover and cook for another 2-3 minutes, until softened. Turn off the heat and let cool until no longer hot.
3. Optionally, transfer the cauliflower to a bowl, but I prefer to save the time and I mix up the batter right in the skillet. Add the coconut flour, eggs, salt, and optional Herbes de Provence to the cauliflower mixture and stir until well combined.
4. Heat another skillet over medium heat and add a spoonful of cooking fat to coat the bottom.
5. To make the tater tots, I highly recommend using a mini ice cream scoop, which is also called a "cookie dough scoop"  This is an easy way to get uniformly-sized, ideal-height tater tots. Using the scoop or just a spoon, drop the batter onto the hot skillet. If using a spoon, use 1/2 Tbs. of batter per tot and make it about 1/2 inch thick.
6. Cook until golden brown and crispy, about 2 minutes, then flip and cook until the other side is golden. (To flip the small tots easily, I push the tot to the side of the skillet and use the side of the skillet to tip the tot onto the other side.)
7. Add more fat to the pan and repeat with remaining batter.
8. Enjoy while warm with optional Lime Avocado Sauce. To make the avocado sauce, blend the ingredients in a food processor until creamy.
9. Tots are best within an hour or preparing. Store leftover tots in an airtight container in the fridge and warm briefly in a skillet or in the oven before serving. 

click here for nutritional values

http://empoweredsustenance.com/

THANKSGIVING: CHEESE CAKE WITH MACADAMIA NUTS (click here to print)

Coconut Cheesecake with Macadamia Nut Crust

Yield: 1 large cheesecake

Serving Size: 1/16th

Ingredients

Crust:
• 1 cup raw macadamia nuts
• 1 cup finely shredded coconut, unsweetened
• 3 tbsp Swerve
• 1/4 tsp salt
• 2 tbsp oil or melted butter 
Filling:
• 1 & 1/2 lbs cream cheese (3 8-ounce packages), softened
• 3/4 to 1 cup Swerve, depending on how sweet you like it
• 3 large eggs, room temperature
• 2/3 cup full fat coconut milk (canned), room temperature
• 1/2 tsp vanilla extract
• 1/2 tsp coconut extract
Topping:
• 3/4 cup whipping cream
• 2 tbsp powdered Swerve
• 1/2 tsp vanilla or coconut extract
• 1/2 cup large flaked coconut, lightly toasted

Instructions

Crust:
1. Preheat oven to 325F and wrap the bottom of a 9-inch springform pan in foil.
2. In a food processor, process macadamia nuts on high until coarsely chopped.
3. Add coconut, sweetener and salt and process until mixture resembles coarse crumbs (it may begin to clump together because of the high oil content of the macadamias).
4. Transfer mixture to prepared pan and add oil or melted butter. Stir to combine well. Press mixture firmly and evenly into the bottom of the pan.
5. Bake 12 to 14 minutes, or until just beginning to brown around the edges. Remove and let cool.
Filling:
6. Reduce oven temperature to 300F.
7. In a large bowl, beat cream cheese on medium until smooth. Beat in sweetener until well combined.
8. Beat in eggs one at a time, scraping down sides of bowl and beaters as needed. Then beat in coconut milk, vanilla extract and coconut extract until smooth.
9. Brush the sides of the springform pan with a little oil or melted butter and then pour the filling over the cooled crust.
10. Place springform pan on a cookie sheet and place on the center rack on the oven. On the rack below, place a large baking dish filled with water.
11. Bake 1 hour 30 minutes to 1 hour 45 minutes, or until edges are set and center just barely jiggles when shaken. Remove and let cool completely.
12. Run a sharp knife around the edges of the pan and remove sides. Cover with plastic wrap and refrigerate at least 3 or 4 hours.
Topping:
13. In a large bowl, beat whipping cream, sweetener and extract until stiff peaks form. Spread over chilled cheesecake.
14. Sprinkle with toasted coconut (I simply toasted mine in a dry skillet over medium heat, shaking until coconut was lightly browned).

Notes

Serves 16. Each serving has 8.91 g of carbs and 4.32 g of fiber. Total NET CARBS = 4.59 g.

Food energy: 422kcal Saturated fatty acids: 26.04g Monounsaturated fatty acids: 11.21g Polyunsaturated fatty acids: 1.24g Total fat: 38.48g Calories from fat: 346 Cholesterol: 92mg Carbohydrate: 8.91g Total dietary fiber: 4.32g Protein: 6.44g Sodium: 200mg

alldayidreamaboutfood.com

COOKIES: FROSTED RICOTTA ALMOND COOKIES (click here to print)

Frosted Ricotta Almond Cookies

Ingredients

• 1/2 cup butter
• 2/3 cup swerve sweetener
• 1 egg
• 2/3 cup ricotta cheese
• 2 teaspoons vanilla extract
• 1 teaspoon almond extract
• 2 cups almond flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
Icing
• 2 tablespoons almond milk
• 1/2 cup powdered erythritol
• 1/2 teaspoon almond extract

Instructions

1. In a mixing bowl, cream together butter, sweetener, eggs, ricotta cheese, and extracts.
2. In a separate bowl, combine the almond flour, baking powder, and baking soda.
3. Add the dry flour mix into the creamed mixture until dough forms.
4. Drop onto Silpat lined baking sheet or parchments paper using a cookie dough scoop.
5. Bake 15 to 18 minutes at 350 °F until lightly browned. Place cookies on racks to cool.
6. Store cookies in the refrigerator.
Icing
7. Stir almond milk, powdered erythritol, and almond extract until smooth.
8. Brush or drizzle over cookies to frost.

Notes

Makes 48 cookies

Net carbs per cookie: 1 g

lowcarbyum.com

ARTICLE: 10 REASONS YOU ARE NOT LOSING WEIGHT ON LOW CARB

http://www.ditchthecarbs.com/top-10-reasons-youre-not-loosing-weight/

THANKSGIVING: CARBS IN THANKSGIVING STAPLES

http://www.loop-blog.com/carbohydrate-counts-for-thanksgiving-food-staples/

SAUCES: SWEETENED CONDENSED MILK (click here to print)

Sweetened Condensed Coconut Milk (makes 2-1/2 cups):

Ingredients:
2 (14-ounce) cans unsweetened coconut milk

3/4 cup splenda (or equivalent sweetener to 3/4 cup)

2 tablespoons butter

1 teaspoon vanilla extract

 to taste, optional

Directions:
To make the Sweetened Condensed Coconut Milk, add coconut milk to a small heavy saucepan and stir in sweetener of choice, butter and vanilla. Bring to a boil over medium-high heat. After milk comes to a boil, reduce heat to low-medium and simmer, stirring and whisking frequently for about 45 minutes until reduced by almost half. 

If a thicker condensed milk is desired, whisk in 3 to 4 pinches of xanthum gum (1/8 to 1/4 teaspoon), at the end of reduction; heating and whisking in a little at a time until thickened (I add 3 pinches to mine). Taste for sweetness. If additional sweetness is desired, add liquid stevia until desired sweetness is achieved (I add 1 to 2 teaspoons liquid 

Makes approximately 2-1/2 cups of sweetened condensed coconut milk. Cool before using in 

recipes. Refrigerate any unused portion. 
click here for nutritional values

gourmetgirlcooks.com

THANKSGIVING: LOW CARB STUFFING CUBES (click here to print)

1/4 cup coconut flour
1 cup almond flour
2 cups golden flax seed
4 teaspoons baking powder (without cornstarch or make your own)
2 teaspoons Italian seasoning
1 teaspoon Kosher salt
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon black pepper
6 eggs 
1 cup water
1 tablespoon apple cider vinegar
4 tablespoons extra virgin olive oil

Directions:

Preheat oven to 375 degrees F.  In a medium sized bowl, mix all dry ingredients together; add eggs, water, vinegar and oil and mix well.  Dough will be thick and a bit sticky and slightly springy feeling.  Let the dough sit for about 5 minutes while you prepare the baking pan.  Line a baking pan or cookie sheet with non-stick foil lightly brushed with oil (or parchment paper sprayed or brushed with oil).  Place ball of dough in the center of the pan and begin pressing the dough outward using a lightly oiled rubber spatula to a thickness of 1/4 to 1/2 inches thick.  Bake at 375 degrees for 25-30 minutes or until the bread is lightly golden and feels done when pressed near the center. This makes a 1/2 to 3/4-inch thick "stuffing bread".  

Remove bread from oven and transfer to a rack; let cool for approximately 10-15 minutes.  Lower oven temperature to 300 degrees F.  Place cooled bread on a cutting board and cut into approximate 1/2-inch cubes; place cubes back on baking sheet and return to 300 degree oven and bake for approximately 30-40 minutes, or until cubes are dried and crisp (when done, cubes should be hard when pinched or gently squeezed).  When bread cubes are thoroughly dry, hard and toasty, remove from oven and let cool completely. Store in a tightly covered container or Ziploc-type bag to keep moisture out until ready to use.  Makes approximately 6 to 7 cups of toasted dried bread cubes.  Use in your favorite stuffing recipe. 

click here for nutritional values

gourmetgirlcooks.com

THANKSGIVING: SLAB PUMPKIN PIE (click here to print)

• Pie Crust Ingredients
• 6 tbs. butter
• ⅓ cup granulated sweetener 
• 2 cups almond flour 
• 1 tsp maple extract (optional)
• pinch of salt

For the pumpkin pie filling:

• 1 cup heavy cream
• 4 large eggs
• ½ cup + 2 Tbsp granulated sweetener 
• 2 cups pumpkin puree
• 2 Tbsp vanilla protein powder 
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground allspice
• ¼ tsp ground cardamom

For the candied pecans:

• 1 cup pecan pieces
• 2 Tbsp butter, melted
• ½ tsp ground cardamom
• ½ tsp ground cinnamon
• 3 Tbsp granulated sweetener 

crust

1. Melt the butter.
2. Add the rest of the ingredients and stir until a stiff dough forms.
3. Press dough evenly into a nonstick 15 x 10 (or equivalent) cookie sheet/jelly roll pan along the bottom and up the sides, crimping the edges.
4. Bake in a preheated 325 degree (F) oven for 10 minutes.

To make the filling and pie:

1. Combine the eggs and cream and beat together until smooth.
2. Add the pumpkin, sweetener, protein powder, and spices to the egg mixture and beat for at least one minute until smooth.
3. Pour the pumpkin mixture into the pre-baked pie crust and spread until even.
4. Bake in a preheated 325 degree (F) oven for 35 - 40 minutes or until the filling is firm and the crust is golden. (If the crust is darkening too quickly, cover the edges loosely with foil in the last 10 minutes of baking. I didn't and mine turned out fine, but it was close.)
5. Turn off the oven and leave the slab pie in for an additional 15 minutes.
6. Remove and cool.

To make the candied pecans:

1. Combine all of the pecan ingredients in a small bowl and stir until coated.
2. Spread the nuts out on a cookie sheet and toast at 375 degrees (F) for 8 - 10 minutes or until crunchy.
3. Remove from the oven and cool for 5 minutes.
4. Sprinkle the cooled nuts evenly over the top of the pie before cutting and serving.

NOTES

Approximate nutrition information per serving:

1/15th pie, no nuts: 211 calories, 17g fat, 3.4g net carbs, 7g protein

1/15th pie with nuts: 270 calories, 23g fat, 4g net carbs, 8g protein

ibreatheimhungry.com