DESSERTS: STRAWBERRY POPS(click here to print)

STRAWBERRY POPS

Ingredient List and Amount used: 1 cup heavy cream

1 cup sour cream

1 cup softened cream cheese
3 packets sugar free strawberry jello
1/2 cup of boiling water
10-12 medium sized Strawberries diced
Recipe instructions: Dissolve the SF jello into the 1/2 cup of boiling water and set aside to cool (important). Whip the sour cream, heavy cream, cream cheese until light and fluffy. When the jello mix is cool with the beaters running drizzle it in and mix whip well. Stir in the strawberries and place the mix into 3oz plastic bathroom cups, insert a plastic spoon in the top. Place in the freezer until set then transfer to a ziplock bag to avoid freezer burning them.
General Comments : Add in some pecan or walnuts for an added treat.
Estimated Servings: 16
Calories per Serving: 125
Carbohydrates: 2


Recipe submitted by Thor Baker
www.t2dcoaching.com

VEGETABLE SIDE DISH: SWEET POTATO EGG STRATA(click here to print)

• SWEET POTATO EGG STRATA
• 3 small sweet potatoes, peeled and cubed
• 6 large eggs 
• 1 tsp salt
• 1 tsp black pepper, ground
• 1/2 tsp taco seasoning
• 1/2 cup any milk (I used unsweetened almond milk)
• 1/2 cup any cheese, shredded 
• 1/4 cup cilantro, chopped or parsley chopped
• 1 small garlic clove, crushed
• 1 tbsp jalapeno, seeded & minced (for kid friendly I used 1/2 tbsp)
• 2 handfuls of baby spinach
• Cooking spray 

Directions

1. Preheat oven to 350 degrees F, Spray an  8 x 8 square baking dish spray with cooking spray.
2. In a large mixing bowl add eggs, salt, pepper, taco seasoning and whisk for 30 seconds. Add milk, cheese, cilantro, garlic, jalapeno peppers and whisk to combine.
3. Add sweet potatoes and spinach, mix, transfer to prepared baking dish and bake for 50 minutes. Remove from the oven and let cool for 10 minutes before cutting. Serve hot, warm or cold.
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5. Tip:  To make in a 13 x 9 pan double this recipe

8,6 carbs

*www.ifoodreal.com*

MAIN DISH: SQUASH WITH KIELBASA & SWISS(click here to print)

SQUASH WITH KIELBASA AND SWISS

• 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
• 2 large eggs, beaten
• 1 cup refrigerated sauerkraut, squeezed dry and chopped
• 
  
• 1/2 cup chopped turkey kielbasa (3 ounces) no sugars or fillers check ingredients
  
• 1 bunch scallions, sliced, white and green parts separated
• 1/4 teaspoon ground pepper
• 2 tablespoons extra-virgin olive oil
• 1/2 cup shredded Swiss cheese
• 
  
• 
  

Preparation

1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
2. Meanwhile, combine eggs, sauerkraut, , kielbasa, scallion whites and pepper in a large bowl. Let the squash cool for about 10 minutes, then use a fork to scrape it from the shells into the bowl with the sauerkraut mixture.
3. Position rack in upper third of oven; preheat broiler.
4. Heat oil in a large cast-iron or enamel-coated skillet over medium-high heat. Spread the squash mixture evenly in the skillet. Reduce heat to medium and cook, undisturbed, until browned on the bottom, 5 to 8 minutes. Sprinkle with cheese and the reserved scallion greens. Broil until browned on top, 4 to 6 minutes.
5. 
   

Nutrition

Per serving: 261 calories; 15 g fat (5 g sat, 8 g mono); 115 mg cholesterol; 10 g carbohydrates; 0 g added sugars;  12 g protein; 4 g fiber; 583 mg sodium; 327 mg potassium.

*www.eatingwell.com*

MAIN DISH: CHICKEN MARSALA(click here to print)

• 
  

CHICKEN MARSALA

1/8 tsp. xanthan gum
coconut flour
1/2 tsp. freshly ground pepper
4 skinless, boneless chicken breast halves, pounded to 1/4 inch thick
4 tbsp. butter
1 tbsp. olive oil
1/2 c. chopped onion
2 garlic cloves, chopped
1/2 lb. mushrooms, sliced
3 tbsp. dry marsala
2/3 c. beef stock
Salt to taste

Mix flour and pepper in a shallow dish. Dredge chicken in coconut flour. In a large frying pan, heat 2 tablespoons of the butter in oil over medium heat. Add chicken and cook until lightly brown, about 3 minutes per side. Remove and keep warm. Add onion and garlic and saute until onion is tender.Add mushrooms and cook until browned, 3-5 minutes. Return chicken to pan, stir in marsala and beef stock. Bring to a boil,add xanthan gum reduce heat, and simmer until liquid reduced by 1/3.  Whisk in remaining butter. Season with salt and additional pepper to taste. Served with Jicama seasoned with chili powder and lime juice.  Green beans with butter, celery salt, and garlic powder. 6.5 carbs Recipe submitted by Edith Weil    Note: I used chicken thighs in the picture.  We like the thighs more.

ARTICLE: HOW MANY CARBS PER DAY SHOULD I EAT TO LOSE WEIGHT

HOW MANY CARBS TO EAT PER DAY



http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/

KETOGENIC DIET: GRILLED CHEESY PEPPER(click here to print)

GRILLED CHEESY PEPPERS

Estimated Prep Time: 40
Ingredient List and Amount used:
2-3 large squared shape green peppers
2-3 minced Jalapenos
2 cups of mexican cheese shreds
1/2 pound of cooked and crumbled bacon
1/2 cup of mayo
8 oz of cream cheese

Recipe instructions: Soften the cream cheese and blend well with the mayo, add in the jalapenos, bacon bits and then finally the mexican cheese shreds. Should be almost like a cheese ball. Slice the peppers length wise directly through the stem, be sure to pick peppers that will sit flat on both sides. Remove the seeds and white pulp being careful to not cut into the bottom. Pack the cheese mix into the bottom and place on the grill until the cheese has all melted and the peppers are slightly soft, no need to over cook these as you want them to have a little texture, the choice is yours.

General Comments : I have done this with Poblano peppers as well. The trick with them is to pick a flat side down then cut a triangle out of the top just big enough to reach in and remove the seeds. Pack the cheese into the opening then cover it with the removed triangle.

What ever you use make a lot of them they go fast.

Recipe submitted by Thor Baker

www.t2dcoaching.com

MAIN DISH: CAULIFLOWER CRUST PIZZA(click here to print)

CAULIFLOWER CRUST PIZZA

Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head)
2 large eggs, lightly beaten 
1 cup shredded part skim mozzarella
2 tablespoons grated Parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup homemade or store bought tomato sauce
1/2 cup shredded part skim mozzarella cheese
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish

Directions
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, cherry tomatoes, 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

BREADS: FRESCO FLAT BREAD(click here to print)

FRESCO FLAT BREAD

Estimated Prep Time: 45

Ingredient List and Amount used:

10 egg whites or 2 cups of whites only
10 oz of crumbled Fresco cheese
1-1/2 cups of Almond flour or 2 cups of whole blanched almonds ground in a food processor
1 teaspoon of baking soda
1/3 cup of sour cream
dash of salt
1/8 cup of artificial sweetener (optional)
Recipe instructions: In a good Blender grind the whole almonds or add in the almond flour. Add the egg whites and blend till smooth. Next add in the crumbled cheese, sour cream and salt, blend on high for several seconds. I now add in a few slivers of onion and garlic and blend again. Have your pan ready, I use a commercial sized cookie sheet (18 inches by 13 inches) well greased with coconut oil. The final step is to add in the baking soda and blend on high just long enough to get everything mixed. The baking soda will start to react immediately, you need to pour the batter out as soon as you can, spread and place in a 400 degree oven for about 15 minutes. Brown the top under the broiler for the last minute.

General Comments : You can add in any spices while blending. Be sure to let it cool before eating. I keep this in the refrigerator but only after I let it dry on a cookie rack and come to room temperature.

Estimated Servings: 6 (2 slices per sandwich) or 12 open face sandwich

Calories per Serving: 116

Carbohydrates: 2

Fiber: 0

Carbs-fiber: 2

Protein: 7

Fat: 8

Recipe submitted by Thor Baker
www.t2dcoaching.com

KETOGENIC DIET: CINNAMON ROLLS(cick here to print)

CINNAMON ROLLS

Estimated Prep Time: 30

Ingredient List and Amount used:

2 jumbo eggs or 3 medium eggs
1/3 cup of Erythritol
4 oz of soft cream cheese
1/4 cup of melted coconut oil
2-3/4 cups of Almond Flour
1 tsp Vanilla
1 tsp Baking Soda
1 tsp Baking Powder
Pinch of salt
1/2 tsp Cream of Tartar
1/2 stick of butter
Cinnamon
Recipe instructions: Cream the eggs, cheese and sugar until well blended, then added the remaining ingredients except for the butter. This will form a dough that you can roll out on parchment paper 1/8 - 1/4 inch thick. Then make a mix of 1/2 stick of butter, art sweetener, Cinnamon and spread this evenly on the dough. Roll it up and cut 3/4 inch slices and lay on parchment paper, bake at 350 for 10-15 minutes, brushed the tops with more butter and placed under broiler to brown a tad.
General Comments : If you want to frost the tops whip a 50/50 mix of heavy cream and cream cheese, sweeten to taste. I also add in a few chopped pecans or walnuts to the frosting.
Estimated Servings: 10
Calories per Serving: 328
Carbohydrates: 6
Fiber: 3
Carbs-fiber: 3
Protein: 9
Fat: 30

Recipe submitted by Thor Baker
*www.t2dcoaching.com

KETOGENIC DIET: ULTIMATE DESSERT WAFFLES(click here to print)

Recipe Name: Ultimate Dessert Waffles

Estimated Prep Time: 20

Ingredient List and Amount used:
1 cup blanched skinless Almonds, processed into flour
1 Jumbo egg
2 Jumbo egg whites
1 tsp baking soda
1/2 tsp baking powder
1/4 cup of melted coconut oil
1/2 cup Splenda (choice)
1/4 cup of Erythritol
pinch of salt
1/3 cup and a couple of tblsp more of ice cold Seltzer water

Recipe instructions: Whip the 2 eggs white until firm, set aside. In a food processor blend the almonds until they are like flour, then add the egg, coconut oil, baking soda/powder, salt. Blend again, it will form a hard dough. Then add 1/3 cup of Seltzer water, blend, then I add a few more tblsp to thin the batter to a pudding like consistency. Combine the batter to the whipped egg white and lightly stir until mixed. These took a little longer to cook, 1.5 minutes per side on a lower heat setting on the waffle iron.

General Comments : Top with your favorite berries

Estimated Servings: 8

Calories per Serving: 177

Carbohydrates: 3

Fiber: 1

Carbs-fiber: 2

Protein: 6
Fat: 16

Recipe submitted by Thor Baker

*www.t2dcoaching.com

KETO: FRIED PUMPKIN SEEDS

PUMPKIN SEEDS

Estimated Prep Time: 20

Ingredient List and Amount used: Pumpkin Seeds
salt
pepper
onion powder
garlic powder
paprika
worcestershire sauce
Red pepper if your brave
Butter

Recipe instructions: Melet enough butter to cover the bottom of the skillet your using then add your pumpkin seeds. On medium heat stir until all of the seeds are well coated. Add in your spices and a few drops of worcestershire sauce. Keep frying until all standing liquid is dry and the seeds begin to brown.

General Comments : These were really good. You can also just use seasoning salt in place of all of the others listed. I didn't work out the nutrients as it is hard to tell what a serving size would be for everyone. Pumpkin seeds are pretty low carb items though.

Recipe submitted by Thor Baker

*www.t2dcoaching.com

BUCKWHEAT: TUNA SOBA SALAD LUNCH(click here to print)

BUCKWHEAT TUNA SOBA SALAD LUNCH (for PALEO. ONLY....FOR LOW CARB USE SHARITAKI NOODLES)

Tuna Soba Salad Lunch      Serves: 4 Ingredients 270g Hakubaku Organic Soba noodles (for low carb use Sharitaki noodles) 1 tuna, drained (med or large can) 1 cucumber, thinly sliced / julienned 1 spring onion, julienned sesame seeds, toasted Dressing 2 tbs mayonaise 1-2 tbs soy sauce 1 lime, juice and zest 1 tsp sesame oil TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly. Method Cook, drain and rinse the Hakubaku Organic Soba noodles. Combine dressing ingredients. Combine the Soba, flaked tuna, cucumber, and spring onions. Gently coat with the dressing. Top with toasted sesame seeds. Serve and enjoy *www.hakubaku.com*

                                   

                                         Nutritional Values for this      Recipe:http://caloriecount.about.com/cc/recipe_analysis.php

BUCKWHEAT CHICKEN AND NOODLE HOT POT(click here to print)

BUCKWHEAT CHICKEN AND NOODLE HOT POT(FOR PALEO ONLY...FOR LOW CARB USE SHARITAKE NOODLES)

Chicken and Noodle Hot Pot - Winter 2012 Merit Serves: 4

Ingredients 180g Hakubaku Organic Soba noodles (FOR LOW CARB USE SHARITAKI) oil spray 1 onion, cut finely 600g chicken, thinly sliced 2 garlic cloves, crushed 2 tspn ginger, finely grated 1 sachet Dashi stock powder (or one cube) 2 tbsp soy sauce 1 tbsp rice wine vinegar 100g sugar snap peas 100g baby spinach leaves 3 eggs, lightly beaten Method Method 1. Finely slice onion and cook in non-stick fry pan using a light spray of oil. 2. When soft add chicken slices and cook until browned. 3. Add garlic and ginger and stir until fragrant. 4. Dissolve Dashi in 1 cup boiling water. Add Dashi, rice wine vinegar and soy sauce and cover. Gently simmer for 5 minutes. 5. Cook Habubaku organic Soba noodles in boiling water for 4 minutes. 6. Steam Sugar snap peas over the top for final minute or according to texture preference. 7. Add spinach to chicken and stir until wilted. 8. Add beaten egg mixture and allow to cook, without stirring, until just set. 9. Place noodles, chicken and sugar snap peas in a bowl – ENJOY *www.hakubaku.com* TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly.

     Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

BUCKWHEAT NOODLE PRAWN & CUCUMBER SALAD(click here to print)

BUCKWHEAT PRAWN & CUCUMBERSALAD(FOR PALEO...FOR LOW CARB USE SHARITAKE NOODLES)

Japanese Noodle, Prawn and Cucumber Salad Serves: 12

Ingredients 2/3 cup Fresh bean sprouts 400g/14oz Dried SOBA NOODLES(for Low Carb use sharitake noodles) 1/4 cup Oriental sesame oil 1kg/2lb Cooked prawns 3 large Cucumbers; peeled,halved,thinly sliced 6 Green onions; sliced Red cabbage leaves for decoration 2/3 cup  wine vinegar 1/4 cup Soy sauce 1/4 cup Vegetable oil 3tbsp Sugar 1tsp Dry mustard pinch Cayenne pepper TIP: : please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly. Method DRESSING (can be prepared one day ahead) In a small bowl, Whisk together: vinegar soy sauce vegetable oil sugar and mustard. Season with cayenne pepper. Cover and leave at room temperature. SALAD Blanch bean sprouts in boiling water for 30 seconds. Drain and refresh in cold water then drain. Cook soba noodles as per packet instructions then drain and refresh in cold water. Drain and place in large bowl. Add sesame oil and toss to coat. (This can be prepared up to 6 hours ahead. Cover and refrigerate.) (The bean sprouts can also be prepared ahead of time and must be covered and stored in refrigerator separately.) Add the bean sprouts, prawns, cucumber and onions to the noodles. Drizzle with dressing and toss gently to combine. Line platter with red cabbage leaves and mound salad in centre. *www.hakubaku.com*

          Nutritional Values for this Recipe:http://caloriecount.about.com/cc/recipe_analysis.php

BUCKWHEAT NOODLE KALE AND EGG ON SOBA(click here to print)

KALE AND EGG ON SOBA NOODLES (For PALEO...For LOW CARB use Sharitake Noodles)

Kale and Egg on Soba - Spring 2013 Merit Serves: 1

Ingredients 90g Hakubaku Organic Soba noodles(for low carb use Sharitake noodles) 2 cups kale, chopped but uncooked 1 clove garlic, crushed and finely chopped 1 egg 1 tbsp sesame oil 1 tbsp olive oil 1 tbsp sesame seeds Method Method 1. Prepare soba as per directions, set aside 2. Toast sesame seeds in dry frypan (only takes a minute, don't burn) 3. Blanch kale in boiling water for a minute, drain, set aside 4. In a fry pan, soften garlic in in olive oil 5. Once garlic is soft (approx a minute), return kale to pan and add sesame oil, toss till heated through 6. Place soba in bowl with kale mixture on top 7. Fry egg and add on top of kale (keep yolk soft) 8. Sprinkle with toasted sesame seeds - enjoy! *www.hakubaku.com* TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly.

     Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

BUCKWHEAT NOODLES WITH PORK AND BOKCHOY(cick here to print)

PORK AND BOKCHOY BUCKWHEAT NOODLE (For PALEO..FOR LOW CARB use Sharitake noodles)

Japanese Soba Noodle Soup with Roast Pork and Bokchoy Serves: 8

Ingredients 340g Boneless pork chops(2.5cm thick) 1tbsp Hoisin sauce 1tbsp Sugar 2tsp Chinese five spice 1tbsp Soy sauce 7 cups Chicken broth 1/2tsp Star anise powder 6x3ml slices Ginger root (peeled) 2 Large garlic cloves(minced) 1tbsp Soy sauce 227g Soba noodles(dried)FOR low carb use sharitake Noodles) 227g Bok choy(about 1/2 a head) 8 Shiitake mushrooms 2 Spring onions(sliced) Method STEP ONE: PORK CHOPS Arrange the pork chops in a baking dish. Brush with a mixture of hoisin sauce, sugar, five-spice powder and 1tbsp soy sauce. Bake at 350C for 30 minutes. Remove from oven and let stand for 5 minutes. Cut crosswise into thin slices and cut the slices into halves diagonally. STEP TWO:BROTH In a saucepan, combine chicken broth, anise powder, ginger root,garlic and 1tbsp soy sauce. Bring to the boil then remove from heat. cover and let stand for 30 minutes. STEP THREE:SOBA NOODLES Cook the noodles according to packet instructions. Drain the noodles then rinse. Into 8 large soup bowls, place an equal amount of soba noodles in each. STEP FOUR:FINISH BROTH THEN SERVE Strain the broth into a large saucepan and bring to the boil. Cut the bok choy into slices crosswise(approx.3mm). Add the bok choy, mushrooms, spring onions and pork to the broth. Simmer for 2 minutes or until the bok choy is tender-crisp. Ladle over the noodles. *www.hakubaku.com* TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly. Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

BUCKWHEAT NOODLES AND GRILLED VEGETABLES(click here to print)

BUCKWHEAT NOODLES AND GRILLED VEGETABLES (PALEO) For Low carb use Sharitake noodles

Grilled Vegetables with Fresh Herbs and Soba Noodles Serves: 6

Ingredients 540g Hakubaku soba noodles(for low carb use sharitake noodles) 1 large Eggplant (sliced lengthwise 1cm thick) 1 of each Green, yellow & red bell pepper (de-seeded & quartered) 1 large Red onion (sliced) 2 large Zucchini (sliced lengthwise 1/2cm thick) 8 Roma tomatoes (halved lengthwise) 4 large cloves Garlic (do not peel) 1/4 cup Olive oil 2tsp Salt 1/3 cup Fresh basil (chopped) 1/2 tsp Fresh thyme (chopped) 1/2 tsp Freshly ground black pepper Method STEP ONE:SOBA NOODLES Cook noodles according to packet instructions. Drain, then refresh under cold running water. Drain well, then set aside keeping warm. STEP TWO:GRILLING THE VEGETABLES Heat grill (medium to high heat) Coat the vegetables and garlic with the olive oil (place garlic on a skewer for ease of handling). Sprinkle with 1 tsp of the salt. Because each vegetable takes a different time to cook you will need to start by placing the garlic cloves on the hot grill first. After 5 minutes add the bell peppers. After 3 minutes add the eggplant and onion. After 3 minutes add the zucchini and tomatoes. Cook until vegetables are tender. Remove skin from garlic and also the bell peppers (cool slightly first). Mash the garlic (with a fork). Cut all vegetables into bite-sized pieces. STEP THREE:SERVING Into a large serving bowl, place all the vegetables along with the basil, thyme, pepper, the remaining alt and the mashed garlic, then gently toss to combine. Toss in the warm soba noodles and serve. *www.hakubaku.com* TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly. Nutritional Values for this Recipe:http://caloriecount.about.com/cc/recipe_analysis.php

COOKIES: PALEO BUCKWHEAT CHOCOLATE CHIP COOKIES(click here to print)

BUCKWHEAT CHOCOLATE CHIP COOKIES

FOR PALEO (this recipe is not low carb)

• 1 1/8 cup light buckwheat flour 
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup (1 stick) unsalted butter
• 3/4 cup  ( splenda brown sugar blend..you can also use regular spenda and add a tsp. of sugar free maple syrup to it)
• Note: splenda brown sugar blend is a blend of spenda and regular sugar and molasses (1/2 tsp. has 2 carbs)
• 
  
• 1/2 teaspoon vanilla extract (for chocolate mint chip cookies, use 1 teaspoon peppermint extract)
• 2 large eggs
• 1 cup (6 ounces) Hershey's sugar free chocolate chips.
• 1/2 cup chopped nuts (optional)

• Prep Time: 15 minutes
• Cook Time: 11 minutes

• Total Time: 26 minutes

Preparation

Preheat oven to 375° F / 190° C

Line 2 large baking sheets with parchment paper or lightly oil

Combine dry ingredients in a medium bowl and whisk to combine. In a large mixing bowl, combine egg and sugar and beat with an electric mixer on high until light and fluffy. Add butter and beat on high until combined. Add extract and beat briefly. Add dry ingredients and mix until combined. Stir in chocolate chips and nuts (optional).

For 1 dozen large cookies use a 2 tablespoon (1/8 cup) ice cream scoop or drop heaping tablespoons of dough on prepared baking sheets.
Nutritional Values for this Recipe:http://caloriecount.about.com/cc/recipe_analysis.php

*www.glutenfreecooking.about.com*

MUG RECIPES: BLUEBERRY MUFFIN IN A MUG(click here to print)

BLUEBERRY MUFFIN IN A MUG

                                                                                 

      This recipe makes one so if you want more multiply it. 1 rounded Tbs of coconut flour, 1/4 tsp baking powder, dash of salt, 1 Tbs of favorite sweetener (I use 1 Tbsp of Erythritol), 1 egg, 1Tbsp melted Ghee or melted butter or coconut oil (I like ghee), 1/2 tsp vanilla extract. I add small amount of blueberries on the top once is in my ramekin. Mix all the ingredient really well in a bowl making sure you don't have lumps from the flour, pour the mixture in a spray or grease ramekin or a coffee mug, put it in the Microwave for 1 minute and 30 seconds, Mine usually work at 1 minute and 40 seconds. When you take it out just touch it in the top center and it should be cook and spongy. I usually make several and leave them in the fridge for days for my son and husband breakfast, they love it. Please note that if you add the blueberries it will be a little more carbs but not much because I don't use a lot.  2.6 net carbs without the blueberries

          Recipe submitted by Wendy Payan

BREAKFAST: PUMPKIN SPICE MUFFIN IN A MUG(click here to print)

PUMPKIN SPICE MUFFIN IN A MUG

Ingredients

1 egg (or egg white)
2 TBS pumpkin puree
1/2 tsp baking soda
3 packets Truvia
1 TBS coconut flour
1 TBS coconut oil
1 TBS water
1 tsp pumpkin pie spice

Directions

mix all together, microwave 1.5 minutes, add more time if needed

Serving Size: 1 serving   14 g. carbs

Number of Servings: 1 

*www.sparkpeople.com*

KETOGENIC DIET: FRESCO CHICKEN TENDERS(click here to print)

Recipe Name: Fresco Fried Chicken Tenders
Estimated Prep Time: 30
...

Ingredient List and Amount used:
Chicken Tenders, chicken strips,
Fresco Cheese, finely grated
1 large egg
1/2 cup of heavy cream
Spices, black pepper, red pepper, salt,
Recipe instructions: Grate the Fresco cheese as finely as possible, I did mine in the food processor, you can do it by hand as well. Beat the egg and the heavy cream together until well blended. I throw all of the chicken into the egg and cream mix and turn it over and over until all the chicken is well coated. You can let this rest in the fridge over night as well. Place it in a ziplock and remove all of the air first. You need about 2 inches of grease in a pan on medium heat to fry these in, the cheese will stick at first but it will come lose, be careful not to splash hot grease all over yourself. I use LouAnn coconut oil to fry in. Drain on a cookie sheet and salt them up again.  Almost 0 carbs



Recipe submitted by Thor Baker
*www.t2dcoaching.com

BUCKWHEAT: PALEO DIET HOW TO MAKE SOBA NOODLES FROM SCRATCH

HOW TO MAKE SOBA(BUCKWHEAT) NOODLES FROM SCRATCH(FOR PALEO--this recipe is NOT low carb)




http://www.thekitchn.com/how-to-make-soba-noodles-from-scratch-cooking-lessons-from-the-kitchn-191038

TIP: please test to see if you can eat buckwheat (soya) noodles. They are higher in carbs but do not get absorbed like most carbs. Contain an ingredient which removes them from your system quickly.

VEGETABLE SIDE: EASY SPAGHETTI SQUASH CASSEROLE(click to print)

EASY SPAGHETTI SQUASH CASSEROLE

INGREDIENTS:

1 spaghetti squash, halved lengthwise and seeds removed

1 tbs olive oil

1 small onion chopped

2 cloves garlic chopped

1 tbs. chopped fresh basil leaves

1 cup cottage cheese (1%)

1 can cream of chicken soup

1 jar of chopped mushroom pieces (drained)

1/2 cup shredded mozzarella cheese

1/4 cup chopped dried parsley

salt, pepper

preheat oven to 400 F. add a inch of water into a 13 by 9 inch glass baking pan. Place the squash, cut side down in the pan.  Bake until squash is tender when pierced with a knife. with fork, scrape the squash strands into a large bowl.  Warm the oil in skillet, add chopped onions and chopped garlic. Cook 5 minutes until onion is soft. To the bowl of squash add cottage cheese, mozzarella cheese, cream of chicken soup, salt, pepper, chopped basil leaves and onion mixture.  Stir to mix well. Sprinkle top with dried chopped parsley.  Bake 30 minutes or until bubbly.  serves 8; 12 carbs

recipe submitted by Edith Weil 

COOKIES: CHOCOLATE AND COCONUT MACAROONS(click here to print)

 CHOCOLATE AND COCONUT MACAROON COOKIES 
makes about 24
3 cups shredded coconut
¼ cup raw honey (or use sugar free honey found at Walmart)

1/3 cup canned coconut milk
3 tbls coconut oil, melted
2 tsp vanilla extract
1/2 cup sugar free mini chocolate chips
3.5 ounces dark chocolate (for dipping)
Preheat oven to 325. Line a baking sheet with parchment paper.
Place the shredded coconut, honey, , milk, oil, vanilla extract and chocolate chips in a bowl and mix thoroughly.
Take a heaping tablespoon of batter with a scoop and pack it together tightly (if it won’t pack together then refer to notes below). Place the cookies on the baking sheet and cook for 20-25 minutes. The bottoms should be browned and the top starting to.
Let the macaroons cool on the baking sheet for about 10 minutes and place on a cooling rack. Let them cool completely before eating them. A minimum of one hour.
Melt the dark chocolate in a bowl and dip the bottom of the macaroons. Place them head down and allow the chocolate to harden. Store in the refrigerator.
Notes: You MUST pack the batter tightly or they won’t cook correctly and will probably fall apart.
If your batter is not sticking add some more coconut oil. If that doesn’t help then add more

4 carbs
*www.jessiskitchen.com*

APPETIZERS: LOW CARB FRIED PICKLES(click to print)

FRIED PICKLES

• 24 oz jar dill pickles
• 2 eggs
• ½ cup heavy cream
• 2 tbsp water
• ½ cup parmesan cheese, grated
• ¼ cup almond meal/flour
• 1 tsp taco seasoning
• dash Salt/Pepper
• optional-ranch dressing

Instructions

1. Preheat broiler to high
2. In a bowl, add eggs, cream, and water and beat together
3. In a second bowl, add parmesan cheese, almond meal/flour, and taco seasoning
4. On a paper towel, spread out the pickles
5. Dredge the pickle chips in grated cheese mixture, dunk in the egg wash, and return to grated cheese dish
6. Shake until well covered
7. Place the coated pickles on a foil lined baking sheet, sprayed with non stick cooking spray
8. Broil for 3-5 minutes on each side, until golden brown
9. Optional-serve with ranch dressing or dip of choice
10. 4 carbs per pickle (without ranch dressing)
11. 
    

*www.realhousemoms.com*

COOKIES LOW CARB CHRISTMAS COOKIES

CHRISTMAS COOKIES





http://asweetlife.org/recipes/holiday-low-carb-cookie-recipe-roundup/

DESSERTS: CARROT CAKE W/ CREAM CHEESE FROSTING(click here to print)

CARROT CAKE WITH COCONUT RUM CREAM CHEESE FROSTING for PALEO NOT LOW CARB BECAUSE OF CARROTS

4 egg whites
12 packets  Truvia, or 1/2 cup equivalent
1/4 cup  Splenda brown sugar blend
1/4 cup  Greek Yogurt
3 tablespoons  coconut oil -- melted, or softened
1 teaspoon  vanilla
1/2 teaspoon  orange extract
2 cups  almond flour
2 teaspoons  baking powder
1 teaspoon  cinnamon
1/2 teaspoon  ginger
1/2 teaspoon  nutmeg
1/4 teaspoon  salt
1 cup  carrots -- shredded
1/4 cup  HOT water

Preheat oven to 350F.  Grease 8 x 8-inch pan.

In large bowl, add egg whites, Truvia, Splenda brown sugar blend, Greek Yogurt, coconut oil, vanilla, and orange extract.  With electric mixer beat until smooth and well blended.

Add almond flour, baking powder, cinnamon, ginger, nutmeg, and salt. Beat on low speed until well combined. Add carrots and hot water and continue mixing until well blended.

Pour into pan.  Bake about 40 to 50 minutes or until toothpick comes out clean. Cool and frost with Coconut Rum Cream Cheese Frosting (below)

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8 Servings/Per Serving: 246 Calories; 19g Fat (66.2% calories from fat); 9g Protein; 13g Carbohydrate; 8g Dietary Fiber

5 g net carbs

COCONUT RUM CREAM CHEESE FROSTING                    

3 ounces  philadelphia 1/3 less fat cream cheese -- softened (less than 1 g carb per serving and less calories than regular cream cheese)
3 tablespoons  butter -- softened
1/3 cup  powdered sugar substitute -- (whatever your favorite)
1/2 teaspoon  rum extract
1/3 cup  unsweetened shredded coconut
2 tablespoons  coconut milk -- or cream--just enough for consistency

In medium bowl, combine cream cheese, butter, powdered sugar substitute, and rum extract.  Beat until smooth and creamy. Add shredded coconut and coconut milk or cream, until it is a spreadable consistency, beating until smooth.

                                    - - - - - - - - - - - - - - - - - - -

8 Servings/Per Serving: 110 Calories; 10g Fat (75.2% calories from fat); 1g Protein; 6g Carbohydrate; 5g Dietary Fiber

*www.ginnyslowcarbkitchen.blogspot.com*

MAIN DISH: BASIL, HAM, AND SWISS CHICKEN BREASTS(click here to print)

BASIL, HAM, AND SWISS CHICKEN BREASTS




2 boneless, skinless chicken breasts
8 fresh basil leaves
1 green onion, finely chopped 
2 slices deli ham (check label for sugars) 
2 oz grated Swiss cheese (I like to grate it so it's easier to sprinkle on but you can cut into thin strips too)
2 TBSP mayonnaise (Primal Kitchen or make your own)
1 ounce pork rinds, finely crushed
2 ounce Parmesan cheese, finely grated
1/2 tsp dried Italian seasoning blend

Preheat oven to 375 degrees.  Butterfly chicken breasts. (slice breast in half horizontally, stopping right before it is completely cut through so when you unfold, it resembles a butterfly)  Place 4 basil leaves on each breast.  Place 1 slice of ham over basil leaves.  Sprinkle half of chopped green onions over ham on each breast.  Sprinkle half of grated swiss cheese over green onions on each breast.  Carefully roll up each breast and place in a casserole dish fold size down, spaced to make sure the breasts do not touch.  Place 1 TBSP of mayo over each breast, spreading to cover as much of the breast as possible.  In a separate small bowl, mix the crushed pork rinds, grated Parmesan cheese and Italian seasoning together.  Push/mash half of the breading mixture into the mayo, covering as much of each breast as possible.  Bake uncovered at 375 degrees for 40 minutes.
3.5 net carbs

*www.lowcarblayla.blogspot.ca*

MAIN DISH: ZUCCHINI LASAGNA(click here to print)

ZUCCHINI LASAGNA

Ingredients:3 large zucchini, about 12 ounces each
1 lb ground beef
1 14-oz can diced tomatoes
1/2 tsp salt
1/4 tsp pepper
1/4 tsp red pepper flakes
8 ounces cream cheese, softened
1 cup full-fat ricotta
1/2 cup grated parmesan
1/2 cup chopped fresh basil
1 large egg
2 cloves garlic, minced
1/4 tsp salt
12 ounces shredded mozzarella (shred from a block)

Preparation:

Preheat grill to medium (temperature should only be about 300 to 350F). Cut each zucchini in half crosswise and then slice each half lengthwise into 1/4 inch thick slices (it’s okay if they are a little uneven).

Grill zucchini slices until they are tender and much of the moisture has been removed, about 3 to 5 minutes per side. Remove from grill and set aside on layers of paper towels to continue drying out. Alternatively, roast zucchini at 350F in the oven on wire baking racks for about 20 minutes. 

Heat a large saute pan over medium heat. Add ground beef and cook through, breaking up any clumps with the back of a wooden spoon, about 7 to 10 minutes. Add tomatoes, salt, pepper and pepper flakes. Turn heat to medium low and simmer 10 minutes.

In a large bowl, combine cream cheese, ricotta, parmesan, basil, egg, garlic and salt. Stir to combine well. 

Preheat oven to 350F and grease a 9x13 inch glass or ceramic baking dish. Lay 1/3 of the zucchini slices across the bottom in a single layer. Spread with 1/3 of cream cheese/ricotta mixture, then 1/3 of meat sauce and 1/3 of the mozzarella. Repeat these layers 2 more times.

Cover with foil and bake 30 minutes, until bubbling. Remove foil and bake another 15 minutes or so, until cheese on top is beginning to brown. Remove from oven and let stand 10 minutes before serving.

Serves: 8

Nutrition Info: Food energy: 457kcal, Saturated fatty acids: 16.94g, Total fat: 29.14g, Calories from fat: 262, Cholesterol: 116mg, Carbohydrate: 10.72g, Total dietary fiber: 1.89g, Protein: 30.72g, Sodium: 819mg

- *www.asweetlife.org*

VEGETABLE SIDE DISH: GARDEN SAUTE(click here to print)

GARDEN SAUTE


1/4 cup chopped red onion
1 garlic clove, minced
2 tsp. olive oil
1 medium yellow summer squash, sliced
1 medium zucchini, sliced
1/2 cup sliced fresh mushrooms
1 medium tomato, cut into wedges
1/4 cup chopped celery
1/2 tsp. lemon juice
1/4 tsp. dried rosemary, crushed
1/4 tsp. dill weed
1/4 tsp. Italian seasoning
1/8 tsp. fennel seed
1/8 tsp. pepper

In large skillet coated with nonstick cooking spray, sauté onion and garlic in oil until tender. Add the remaining ingredients; gently stir. Cover and cook over medium  heat for 5 to 7 minutes or until vegetables are tender.  6 servings; 5 g. carbs

recipe submitted by Edith Weil

MAIN DISH: BOURBON CHICKEN(click here to print)

BOURBON CHICKEN

Ingredients

6 Frozen Chicken Thighs
1 Clove chopped Garlic (or 1 tbsp. granulated garlic)
1/4 tsp. Ground Ginger
1/4 cup bourbon
1/4 c. apple CIDER vinegar
1/4 c. packed light brown sugar ( I used sugar free pancake syrup)
2 tbsp. ketchup (Heinz low sugar pr sugar free)
1 tbsp. cider vinegar
1/2 c. water
1/3 c. coconut aminos

Directions

Place the frozen chicken thighs on the bottom of the crock pot. Combine the remaining ingredients and pour over chicken. Cook for 8 hours on low.
15 carbs
Nutritional values for this recipe:http://caloriecount.about.com/cc/recipe_analysis.php

*www.myfridgefood.com*

MAIN DISH: ZOODLES WITH CAULIFLOWER & FARMERS SAUSAGE(click here to print)

• ZOODLES WITH CAULIFLOWER  SAUCE AND FARMERS SAUSAGE
• For the Sauce:
• 1 tbsp olive oil
• 1 large onion, chopped
• 5 - 6 cloves of garlic, minced
• 3 tomatoes, chopped
• 1 head cauliflower, washed and chopped into pieces
• 3 cups chicken broth
• couple chili flakes (optional) (I like them!)
• Salt and Pepper to taste
  FOR THE ZOODLES
• 1 good-sized zucchini per person
• ¼ tsp sea salt per zucchini
• 1 tsp olive oil per zucchini
  FOR THE DISH
• 1 tsp olive oil
• 1 ring farmer sausage, raw or cooked, cut into bite sized pieces (check for sugar and fillers)
  
• ½ - 1 onion, chopped
• 1- 2 tomatoes, chopped
• 2 cups green beans, cut into bite sized pieces

Instructions

1. FOR THE SAUCE
2. In a big pot, heat the oil on medium.
3. Add the onions and saute for a couple mins till they start to get soft. Add the garlic and saute for 1 min. Add the chili flakes if you like.
4. Add the tomatoes and stir them for a couple mins. Then add the cauliflower and the broth and bring to a boil.
5. Cover and simmer the sauce till all the vegetables are very soft. Remove from heat.
6. Puree the mixture. You can use an immersion blender, an upright blender, a magic bullet... whatever you have. Just make sure that you get all the lumps out of the sauce.
7. Pour it back into the pot and season with salt and pepper to taste.
   FOR THE ZOODLES
8. Heat your oven to 350 degrees.
9. Use the sprialiazer to make noodles out of your zucchini
10. Lay them on a paper towel lined cookie sheet and sprinkle with Sea Salt and top with another layer of paper towels.
11. Throw them in the oven for about 15 mins. When you take them out, blot them with the paper towel to get rid of excess moisture.
12. Toss them in olive oil or coconut oil. (This will prevent them from getting soggy)
    FOR THE DISH
13. Heat the olive oil in a pan on medium heat.
14. Add the farmer sausage (if its raw) and the onion and saute for a few mins.
15. Add the green beans and tomatoes and stir for a couple mins. Then add the farmer sausage if you have pre-cooked farmer sausage.
16. Pour in the cauliflower sauce and stir well.
17. Then you can either put some zoodles on a plate and pour the sauce on top, or you can add the zoodles to the sauce first and then serve. Up to you.
18. Top each plate with parmesan cheese if you like (we do!) and serve!
19. Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

*www.cookswithcocktails.com*

3.2.2708

  

MAIN DISH: CAULIFLOWER SAUSAGE CASSEROLE(click here to print)

Cauliflower Sausage Casserole
-1 pound sage breakfast sausage
...

-2 cups chicken stock
-1/3 cup heavy whipping cream
-1/4 cup water
-2 teaspoon dried onion, minced
-1/2 teaspoon salt
-1/4 teaspoon black pepper
-1 small head cauliflower, finely chopped
-1 1/2 cups shredded Cheddar cheese (shred from a block of cheese)
Preheat oven to 350 degrees. Lightly spray a 1.5 quart casserole dish with vegetable spray.
Brown sausage in a large skillet and drain grease. Stir together the soup, heavy whipping cream, water, onion, salt and pepper in a bowl.
Place chopped cauliflower in bottom of casserole dish. Top with sausage and then top with soup mixture. Cover with foil and bake for 1 hour. Remove foil and top with cheese. Return to oven for 5 minutes to melt cheese and serve. Serves 6.
Nutritional Information- Calories- 265, Carbohydrates-7.14 (fiber- .96, Sugars- 1.51)
Net Carbs- 6.18 per serving

submitted by Terri Boros-Bowers