BREADS: LOW CARB TORTILLA WRAP(click here to print)

Low Carb Tortilla Wrap Recipe

This makes an excellent pita/wrap bread with very low carb count. It also makes a good pizza crust as well.

1 cup soy protein isolate (or soy flour)
1/2 tsp baking powder
1 Tsp whipping cream
1 cup water (Approx, I add water until soft but not runny)
1 Tsp olive oil
2 Eggs
(no salt or sugar needed, since as a thin pita, it's not dense)

Mix eggs, add cream and oil, add dry mix, add water while mixing until soft mixture with no lumps. I use a hand mixer.

Bake at 350°F for 10-12 minutes. Make sure to spread thinly on a well oiled sheet. This can get very thick. I spread very thinly, but avoid making it transparent. This makes it very flexible as a wrap.

This mixture can make about 8-10 pitas, depending on size and thickness.

Total carb: 9 g, or 0.9 g/pita.

*www.cookingcache.com*

SALADS: ALMOND CHICKEN SALAD RECIPE(click here to print)

 Almond Chicken Salad Recipe

Ingredients

• 4 cups cubed cooked chicken
• 1 1/2 cups seedless green grapes, halved
• 1 cup chopped celery
• 3/4 cup sliced green onion
• 3 hard boiled eggs, chopped
• 1/2 cup mayonnaise
• 1/4 cup sour cream
• 1 Tbs. Prepared mustard
• 1 tsp salt
• 1/2 tsp pepper
• 1/4 tsp onion pepper
• 1/4 tsp celery salt
• 1/8 tsp dry mustard
• 1/8 tsp paprika
• 1/2 cup slivered almonds, toasted
• 1 kiwifruit, peeled and sliced (optional)

Directions

1. In large bowl combine chicken, grapes, celery, onions, eggs.
2. In another bowl, combine the next 9 ingredients; Stir until smooth.
3. Pour over chicken mixture and toss gently.
4. Stir in almonds and serve immediately, or refrigerate and add almonds right before serving.
5. Garnish with kiwifruit if desired.   serves 8; 8 g. carbs

Note:  If grapes spike your blood sugar, omit them and use berries instead.

*www.cookingcache.com*

SAUCES: CREAM SAUCE FOR VEGGIES AND ZUCCHINI NOODLES(click here to print)

CREAM SAUCE

Ingredients

• 3/4 cup heavy cream

• 2 tablespoons butter

• 1/2 teaspoon salt

• 2 tablespoons chopped flat-leaf parsley

• 1/3 cup grated parmigiano-reggiano cheese

Directions

1. In an 8-inch skillet, combine 3/4 cup heavy cream, 2 tablespoons butter and 1/2 teaspoon salt over medium-high heat. Bring to a simmer and cook, stirring, until thick enough to coat a spoon, about 4 minutes. Stir in 2 tablespoons chopped flat-leaf parsley and remove from the heat. Add 1/3 cup grated parmigiano-reggiano cheese when serving over zucchini noodles.  Makes 2/3 cup.

Tip

• For a sweeter, mellower sauce, cook chopped onions until softened in a combination of extra-virgin olive oil and butter for your base.

Tip

• For a more pungent sauce, cook finely chopped garlic in extra-virgin olive oil until just golden.

Tip

• Chop all ingredients into even, bite-size pieces or smaller.

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

*www.yummly.com*

COOKIES: PEANUT BUTTER & CHOCOLATE SANDWICH(click here to print)

MAIN DISH: CHICKEN BREAST WITH CHEESE AND SPINACH(click here to print)

Chicken Breast Stuffed with Pepper Jack Cheese and Spinach
Ingredients:
1 lb boneless, skinless chicken breasts......
4 oz pepper jack cheese, shredded (you can use up to 6 oz)
1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach)
2 tbsp olive oil
1 tbsp breadcrumbs
2 tbsp Cajun spice
( Mix together 2 teaspoons salt,2 teaspoons garlic powder, 2 1/2 teaspoons paprika,1 teaspoon ground black pepper,1 teaspoon onion powder,
1 teaspoon cayenne pepper,1 1/4 teaspoons dried oregano,1 1/4 teaspoons dried thyme,1/2 teaspoon red pepper flakes (optional) , makes about 1/4 cup)

Sea salt, to taste
Freshly ground black pepper, to taste
Lots of toothpicks
Directions
Preheat oven to 350 degrees.
Flatten the chicken to 1/4-inch thickness.
In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.
Combine the Cajun seasoning and breadcrumbs together in a small bowl.
Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks. This part requires a tiny bit of skill and I typically use about 8 toothpicks in each roll to ensure none of the filling seeps out. Be sure to count how many total toothpicks were used!
Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all. Sprinkle any remaining spinach and cheese on top of chicken (optional).
Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup). Bake for 35 to 40 minutes, or until chicken is cooked through.
Remove the toothpicks before serving. Count to make sure you have removed every last toothpick. Serve whole or slice into medallions  6 g. carbs

*courtesy of P and G orchards*

VEGETABLE SIDE DISH: RADISH STIR FRY(click here to print)

RADISH STIR FRY

2 Tbs. mirin (Japanese rice wine used in cooking)

1 Tbs. reduced-sodium soy sauce

Kosher salt

1 Tbs. peanut oil

   

1-3/4 lb. radishes (about 2 bunches), trimmed and sliced crosswise into 1/4-inch-thick rounds (reserve tops for another use, if desired)

1 Tbs. minced garlic

1 Tbs. minced fresh ginger

1 tsp. toasted sesame seeds

In a small bowl, combine the mirin, coconut aminos, and 1/2 tsp. salt.
Heat a 14-inch flat-bottom wok (or a 12-inch heavy-duty skillet) over high heat. Swirl in the oil. Add the  radishes and stir-fry until the edges begin to brown, 5 to 7 minutes. Add the garlic and ginger, and continue to stir-fry until the vegetables are crisp-tender, about 2 minutes more.
 and stir-fry until just heated through, about 1 minute. Stir in the sesame seeds and serve.  Serves 4 to 6

Note:  Before I started eating low carb, I never would of thought of adding radishes to a  stir fry.  Sauteed radishes taste much different than raw radishes.  This would make a great side dish for seafood.  

nutrition information (per serving):
Calories (kcal): 100; Fat (g): fat g 3.5; Fat Calories (kcal): 30; Saturated Fat (g): sat fat g 0; Protein (g): protein g 3; Monounsaturated Fat (g): 1; Carbohydrates (g): carbs g  9; Polyunsaturated Fat (g): 1; Sodium (mg): sodium mg 280; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 4;

*www.finecooking.com*

BREAKFAST: LIGHT AND FLUFFY PANCAKES(click here to print)

Recipe Name: Light Fluffy Pancakes
Estimated Prep Time: 20
Ingredient List and Amount used: 1/2 cup of Almond Flour,, 1 large egg,, 1/4 cup of Erythritol,, pinch of salt,, 1/2 teaspoon of Baking Soda and Baking Powder,, Heavy Cream,,
Recipe instructions: Cream the egg, erythritol, then add in the remainder of the ingredients. Slowly pour in the heavy cream until you get a thick batter, beat well with a wire whisk. Cook these as small pancakes no larger than the size of your spatula as they will be extremely delicate. Fry on a medium to medium low heat, erythritol burns easily, you don't want to burn these. Flip when you see the edges starting to dry out and the centers start to bubble.
General Comments : These are very light pancakes, erythritol reacts well with Almond Flour, you will be surprised by these. I have never made them with Truvia or other erythritol blends but it is worth a try.
Nutrients are not inclusive of the erythritol
Estimated Servings: 4
Calories per Serving: 209
Carbohydrates: 3
Fiber: 1
Carbs-fiber: 2
Protein: 5

Recipe Submitted by Thor Baker

www.t2dcoaching.com

APPETIZER: PIGS IN A BLANKET(click here to print)

PIGS IN A BLANKET



Estimated Prep Time: 30
Ingredient List and Amount used: 3/4 cup of Almond Flour 1/4 tsp of Xanthan Gum 1 heaping cup of Cheese shreds 1/4 tsp of Baking Soda 2 Tbs of coconut oil Spices, onion, garlic, red pepper powder
Recipe instructions: Blend everything except for the cheese shreds in a food processor. Add the cheese shreds and process. A dough should form, if it is to sticky to work with add additional Almond flour in very small increments. You can also refrigerate to remove some of the stickiness. Roll sections out and wrap around 6 hot dogs. Bake at 400 for approximately 10 minutes then reduce heat to 350 for an additional 10 minutes.
General Comments : These come out really good and often thought what wold happen if I deep fried them in coconut oil, haven't tried that yet. The nutritional information does not include the hot dog.
Estimated Servings: 6
Calories per Serving: 210
Carbohydrates: 7
Fiber: 1
Protein: 9


Recipe submitted by Thor Baker

www.t2dcoaching.com

COOKIES: PEANUT BUTTER(click here to print)

PEANUT BUTTER COOKIES                                                                             

1/2 ts Vanilla

2 tb Heavy cream or almond milk

2 tb Water

3 Large Eggs

3 tb Peanut butter

10 pk Splenda (or to your own taste)

1/2 c whey protein powder (Isopure has 0 carbs)  1/2 tsp. salt

1 ts Baking Powder

Original recipe makes 15

Preparation

Preheat the oven to 350 degrees. Spray a cookie sheet with Pam Whisk the eggs together with the peanut butter, vanilla, baking powder, cream, sweetener and water. Whisk well until the peanut butter has been incorporated. Add the soy protein powder and salt and mix until everything forms a very loose dough. Drop by heaping teaspoons onto the cookie sheet. Bake at 350 degrees for 8 - 10 minutes. To make this a muffin recipe, simply use the same ingredients, mix them in the same way, but put them in paper lined muffin tins. Makes 5 muffins. Per Cookie: Approximately: 52 calories 2.7 grams of Fat 0.6 grams of Carbohydrate 5.0 grams of Protein Per Muffin: Approximately: 156 calories 8.1 grams of Fat 1.8 grams of Carbohydrate 15.0 grams of Protein

Note:  The picture shows the cooled cookies covered with some melted dark chocolate

*www.bigoven.com*

    

DESSERTS: PALEO CHOCOLATE BUCKWHEAT CAKE(click here to print)

THIS IS NOT A LOW CARB RECIPE...IT IS FOR PALEO DIET ONLY

7 tablespoons (100 grams or 3 1/2 ounces) unsalted butter, plus extra for buttering pan
3 1/2 ounces (100 grams) bittersweet dark chocolate (70 to 72 percent is ideal)
4 large eggs at room temperature
1/2 cup (100 grams or 3 1/2 ounces) granulated or blond cane sugar
A good pinch of sea salt
1 teaspoon pure vanilla extract
1/4 cup (35 grams or 1 1/4 ounces) buckwheat flour
1/4 cup (30 grams or 1 ounce) almond meal
Confectioners’ sugar, lightly whipped cream and/or berries to serve (optional)

Preheat your oven to 350°F (180°C). Butter a 9-inch cake pan and line the bottom with a circle of parchment paper. Melt the butter and chocolate together in a double-boiler (a heatproof bowl resting on a pot of lightly simmering water) or in short bursts in the microwave, stirring frequently. Set aside.

In the bowl of a stand mix, beat the eggs and sugar with salt until light and pale and doubled in volume. This will take anywhere from 5 to even 9 minutes and I encourage you not to skimp on this because this thickened plume of eggs is an important part of this cake’s dreamy crumb. Plus, the mixer is doing all of the work for you, isn’t it?

Gently fold in the vanilla and melted chocolate mixture. Sprinkle the buckwheat and almond flours over the batter and fold gently to combine. Pour into prepared pan and bake for… well, mine was done in 20, but Bea suggests 30, which means that the truth is somewhere in-between. A tester inserted into the center of the cake should come out dry.

Let cool for five minutes on a rack then invert onto the rack, remove the parchment paper, and return upright on a serving plate. Serve in wedges, dusted with powdered sugar, dolloped with lightly whipped cream and/or scattered with berries.

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


*www.smittenkitchen.com*

VEGETABLE SIDE DISH: TWICE BAKED CAULIFLOWER(click here to print)

TWICE BAKED CAULIFLOWER

1/2 head cauliflower (6-7" diameter)
1 cup reduced-fat shredded Cheddar cheese
1 Tbsp chopped chives
1/2 tsp black pepper
1 Tbsp salted butter
2 Tbsp bacon bits
1 tsp minced garlic
1/2 cup sour cream

Tips

* Squeeze moisture out of cauliflower with a kitchen towel or cheese cloth so that it's more the consistency of potatoes before mixing.

** Mix a little olive oil and grated Parmesan cheese. Spread on top and broil until golden brown

Directions

1. Cook cauliflower until tender (Microwave and cover with NO water added for approximately 6 minutes on high). *
2. Preheat oven to 400 F.
3. Process cauliflower until smooth with a food processor. Add sour cream, and butter and process until creamy and smooth.
4. Mix remaining ingredients together in a medium bowl.
5. Use cooking spray on a 4 quart baking dish 

6. Put mixture in your casserole
7. Bake for 15 minutes on middle rack and then **broil for a few minutes until top is golden brown.
8. Makes 4 servings

Serving Size: Makes 4 servings; 7.7 carbs

Recipe submitted by Gene Hoilman; adapted from Spark People. com

MAIN DISH: JOYCE'S ROAST CHICKEN(click here to print)

JOYCE'S ROAST CHICKEN

•  I used One plump chicken season and rub with your favorite spices– assorted vegetables chopped in a very chunky style (thick quartered peppers and onions and similar sized chunks for everything else) – five or six garlic cloves left whole and unpeeled – a few tablespoons of good quality harissa – a couple of teaspoons of cumin seeds – a teaspoon of chili flakes – one lemon quartered – salt, pepper and a few tablespoons of olive oil.
  With regards to the veg – anything goes! Though NOT potatoes or too much starchy stuff. I threw in a carrots and leeks, red and green peppers, onion and a few halved tomatoes. Use what you fancy and what you like. Eggplant would be good, Likewise squash, zucchini, mushrooms, sweet potato (not too much though low carbers), bulb fennel and more.

           

• Harissa is a hot Chili pepper paste whose main ingredients are roasted red peppers, serrano peppers and other hot chili peppers and spices and herbs such as garlic paste, coriander seed, or caraway as well as some vegetable or olive oil. You can find these in the spice isle at your grocery store.

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

      

        Recipe submitted by Joyce Houston

APPETIZER: EVERYTHING CHEESE BALL(click here to print)

EVERYTHING CHEESE BALL

Serves: 20

• 2 cups shredded swiss cheese
• 2 cups shredded cheddar cheese
• 1 (8 ounce) package cream cheese, softened
• 1/2 cup sour cream
• 1/2 cup chopped onion
• 1 (2 ounce) jar pimiento
• 2 tablespoons diced dill pickles
• 10 slices bacon, crisp-cooked, drained, and crumbled
• 1/2 cup finely chopped pecans
• 1 dash salt
• 1 dash pepper
• 1/4 cup snipped parsley
• 1 tablespoon poppy seed (optional)

Directions:

1. 1
   Let swiss and cheddar cheeses come to room temperature.
2. 2
   In a large bowl beat together cream cheese and sour cream till fluffy.
3. 3
   Beat in swiss cheese, cheddar cheese, onion, undrained pimiento, diced pickles, half of the bacon, 1/4 cup of the pecans, salt and pepper.
4. 4
   Cover and chill till firm.
5. 5
   Shape into 1 large or 2 small balls on wax paper.
6. 6
   In a small bowl combine remaining bacon, pecans, parsley, and poppy seeds.
7. 7
   Turn mixture out onto clean clean sheet of waxed paper.
8. 8
   Roll cheese balls in seed mixture to coat.   9. wrap in plastic   10. refrigerate at least 2 hours. Let stand at room temperature for 30 minutes before serving

         serve with celery sticks, cucumber slices, green and red pepper slices.

      3.3 carbs

        *www.food.com*

MAIN DISH: CHERYL'S FANCY PANTS CHICKEN (click here to print)

CHERYL'S FANCY PANTS CHICKEN

You'll need 2 packages of THIN chicken breasts
a few slices of prosciutto or thinly sliced ham
a half bag of fresh spinach...
an 8 oz package of fresh sliced mushrooms
1 envelope Lipton Recipe Secret's Savory Herb and Garlic
1/2C White Wine or chicken broth
1/4C Olive oil
8oz shredded mozzarella

Preheat oven to 375
spray a 13/9" pan with olive oil spray
put 2 layers of chicken in pan,
cover with proscuitto, or thinly sliced ham
top with spinach, sprinkle with a little kosher salt and coarse black pepper
top with mushrooms
whisk together olive oil, wine and savory herb envelope
pour over everything.
Lay a piece of foil over (not tight)
bake for 30 minutes
top with cheese and bake for 5 minutes more.  serves 8

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

*www.bigoven.com*

BREAKFAST: BERRY MUFFINS(click here to print)

• 
  

High in Fiber and Gluten Free

Ingredients

BERRY MUFFINS

• 1 cup coconut flour
• 1 tsp. baking soda
• 1/2 teaspoon sea salt
• 1/4 cup raw honey ( I used artificial honey I bought at Walmart)
• 1/4 cup sugar free maple syrup
• 1 cup almond milk
• 5 eggs
• 4 tablespoons coconut oil melted
• 1 teaspoon vanilla
• 4 tablespoons chia seeds
• 1 cup mixed berries (raspberries and blueberries)

Method

Step 1

Pre-heat oven to 350 degrees

Step 2

Combine dry ingredients: coconut flour, baking soda and salt.

Step 3

In a separate bowl whisk together wet ingredients: honey, maple syrup, almond milk, eggs, melted coconut oil and vanilla.

Step 4

Combine wet and dry ingredients and mix well.

Step 5

Mix in chia seeds.

Step 6

Fold in your berry mix.

Step 7

Grease your favorite muffin tin and pour batter in each cup about 3/4 full

Step 8

Bake 25 minutes or until muffins are golden brown and toothpick comes out clean when inserted into the muffin.

Step 9

Remove from oven. Let cool, then transfer to a wire rack

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

*www.fastpaleo.com*

MAIN DISH: SLOPPY JOES(click here to print)

Ingredients:

Servings:
Servings 6

6

Servings

• 
  

SLOPPY JOES

• 1 1/2 lbs lean ground beef
• 1 small onion, chopped
• 1 green bell pepper, chopped fine
• 1 cup sugar free ketchup
• 1/3 cup beef broth
• 2 minced garlic cloves
• 1 tablespoon chili powder
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon distilled white vinegar
• 3 tablespoons Splenda granular
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper

Directions:

1. 1
   In a large skillet over medium-high heat, saute the ground beef for 5 minutes. Add the onion and green bell pepper; saute for 5 more minutes, or until onion is tender. Drain any fat.
2. 2
   Mix in Heinz One-Carb Ketchup and beef broth, stirring until well-mixed. Stir in garlic, chili powder, paprika, cumin, vinegar, Splenda, oregano and pepper.
3. 3
   Continue to heat for 5 to 10 minutes, or until mixture is thick and stewy.
4. 4
   Serve over lettuce cups, or over low carb buns   carbs 3.6

      *www.food.com*

MAIN DISH: KAPUZTA (POLISH)(click here to print)

KAPUZTA (POLISH)

• 1-1/2 pounds pork stew meat

• 1 medium onion, chopped

• 1 1/2 pounds polish sausage cut into 1/2 inch slices

• 1 quart sauerkraut, rinsed and well drained

• 2 cups coarsely chopped cabbage

• 1 tablespoon caraway seeds

•     
                              

• Pepper to taste

                           

Nutritional Facts

1 serving (1 cup) equals 519 calories, 39 g fat (15 g saturated fat), 121 mg cholesterol, 1,509 mg sodium, 7 g carbohydrate, 3 g fiber, 28 g protein.

Directions

1. In a large skillet, brown pork and onion until pork is no longer pink. Transfer to a 5-qt. slow cooker. Stir in the remaining ingredients. Cover and cook on low for 6-8 hours or until pork is tender. Yield: 6-8 servings.   carbs 12

Picture from taste of home.com; recipe adapted from Prize winning Pork Recipe Collection

GRILLING: HAWAIIAN CHICKEN(click here to print)

HAWAIIAN CHICKEN

• 1 cup sugar free maple syrup
• 3/4 cup ketchup (sugar free or Heinz low sugar)
• 3/4 cup coconut aminos
• 1/3 cup sherry or chicken broth
• 2-1/2 teaspoons minced fresh ginger root
• 1-1/2 teaspoons minced garlic
• 24 boneless skinless chicken thighs (about 5 pounds)

Nutritional Facts

2 chicken thighs equals 391 calories, 16 g fat (5 g saturated fat), 151 mg cholesterol, 651 mg sodium, 10 g carbohydrate, trace fiber, 43 g protein.

Directions

1. In a small bowl, mix the first six ingredients. Reserve 1-1/3 cups for basting; cover and refrigerate. Divide remaining marinade between two large resealable plastic bags. Add 12 chicken thighs to each; seal bags and turn to coat. Refrigerate for 8 hours or overnight.
2. Drain and discard marinade from chicken. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.
3. Grill chicken, covered, over medium heat for 6-8 minutes on each side or until no longer pink; baste occasionally with reserved marinade during the last 5 minutes. Yield: 12 servings.

Picture and recipe from Taste of Home.com

APPETIZERS: STUFFED ORGANIC JALAPENO POPPERS(click here to print)

STUFFED JALAPENO POPPERS

 Seeded jalapeno peppers
(1) 4 to 8 ounces of softened cream cheese (depending on the number  of peppers used)
1/2 to 1 cup of cheddar cheese(depending on the number of peppers used)
2 cups of hickory smoked bacon, fried, and chopped into small pieces

Mix all ingredients together well.

Place under broiler until cheese melts.  Serve hot.

Recipe submitted by Joyce Houston

MAIN DISH: CHICKEN ROLL UPS(click here to print)

CHICKEN ROLL UPS

• 2 pounds boneless, skinless chicken breasts(8- 4ounce pieces) 
• 1 cup  (for low carb use crushed pork rinds)
• 6 tablespoons grated Parmesan cheese, divided (grate from a block of cheese)
  
• 5 ounces fresh baby spinach
• 1 clove minced garlic and olive oil for sauteeing
• ½ cup part-skim ricotta cheese
• ⅓ cup beaten egg whites (I used something similar to Egg Beaters)
• 3 ounces fresh mozzarella cheese, thinly sliced
• 1 cup marinara sauce (sugar free)
• fresh basil for topping

Instructions

Prepare the chicken:

Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the crushed pork rinds in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.

Prepare the filling:

Chop the spinach and saute it with the garlic and just a drizzle of olive oil for 2-3 minutes or until just barely wilted. Combine the sauteed spinach with the ricotta, Parmesan cheese, and 2-3 tablespoons of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.

Assemble the chicken:

Oil the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a “seam”. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining 7 pieces of chicken. Bake for 25 minutes.

Finishing touches:

After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the marinara sauce and slices of fresh Mozzarella. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.

NOTES

Don’t try to cram all the pieces too close together because if the sides are touching each other, they won’t get crispy. Leaving a little space between each piece allows the breadcrumbs to bake, brown, and crispify perfectly =)

Nutritional Facts

Calories 264 

Fat 9g 

Carbs 11g 

Protein 33g 

*www.pinchofyum.com*

DESSERTS: CHOCOLATE PUMPKIN TRUFFLES(click here to print)

PUMPKIN TRUFFLES

Perfect for Thanksgiving or Halloween

Filling
• 1/2 cup pumpkin puree
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground nutmeg
• 1/4 cup heavy whipping cream
• 5 ounces food grade cocoa butter ( I used coconut butter)
• 2/3 cup Swerve Confectioners powder
• 1/2 cup whey protein powder
• 1 cup instant non-fat dry milk (process in your blender until it is a powder)or use 1 cup vanilla whey powder with 0 carbs
Chocolate Coating
• (3)4 oz ChocoRite sweetened with stevia dark chocolate bar(or any artifically sweetend dark chocolate)
• 1 oz cocoa butter or coconut butter
•   

Instruction

Filling
1. Combine pumpkin puree,  cinnamon, ginger, nutmeg, cream, coconut butter and confectioners powder in a medium sauce pan over medium heat. Once the cocoa (coconut) butter begins to melt, stir until well combined. Remove from heat and stir in protein powder and dry milk powder.
2. Place mixture in a bowl and cover the surface with a plastic wrap to prevent a 'skin' from forming. Chill in refrigerator for at least 1-2 hours.
3. Using a spoon or small cookie scoop or by hand form pumpkin mixture into even sized balls. 
Chocolate Coating
4. In a chocolate double boiler, melt chocolate and coconut butter.. Remove the shaped balls filling from the freezer. Place each on a fork and into melted chocolate until well coated.( I used a fork and rolled it around in the chocolate since it was not deep enough to dip into) Wipe excess chocolate off bottom of fork on side of double boiler and then set on non-stick sheet or cookie racks to harden. Repeat until each is covered in chocolate.
5. Place finished sheets of candy in refrigerator. Let sit at least an hour then remove and place in covered container. Store in refrigerator.

Note: Check the consistency.  It will be somewhat sticky...add more low fat milk powder if you feel it is too sticky. Then place in freezer. These are delicious but the filling is very rich.

Makes about 28 truffles.

Per Truffle: 36.8 calories, 35.6g fat, 5.5g carbs,

Recipe adapted from sugarfreelowcarbrecipes.com

DESSERTS: PUMPKIN CHEESECAKE(click here to print)

Pumpkin Cheesecake

Servings: 10
...

Ingredients:
•1 1/2 Cups pecans, finely chopped
•11 Tablespoons granular sugar substitute (sucralose), divided
•1/2 Teaspoon ground cinnamon
•2 Tablespoons unsalted butter, melted
•1 large egg white
•24 Ounces cream cheese, soften
•1 Cup heavy cream
•15 Ounces canned pumpkin purée
•1 Teaspoon vanilla extract
•1 Teaspoon pumpkin pie spice
•3 large eggs
Directions:
1.For the crust: Heat oven to 350°F.
2.Combine pecans, a tablespoon sugar substitute and cinnamon in a food processor. Process until finely ground. Toss with butter and egg white; press onto bottom of a 9-inch springform pan, rounding up to cover the pan seam. Bake until golden and set, 8 to 10 minutes. Cool completely on a wire rack.
3.For the filling: Reduce oven to 325°F.
4.Combine cream cheese, 2/3 cup sugar substitute and cream in a large bowl. Beat until smooth with an electric mixer at medium speed. Add pumpkin purée, vanilla and pumpkin pie spice, mixing to combine. Beat in eggs, one at a time, just until combined.
5.Pour batter over crust. Bake until just set, 45 to 50 minutes. Turn off oven and let stand 10 minutes; transfer to a wire rack and cool completely.
6.Cover and refrigerate until chilled, 4 hours or overnight. Slice and serve. 8.6 carbs; serves 10

*www.atkins.com*

COOKIES: PINEAPPLE COCONUT SNOWBALLS(click here to print)

PINEAPPLE COCONUT SNOWBALLS

• 1 (8 ounce) package cream cheese, softened
• 1 (8 ounce) can crushed pineapple, well drained
• 2 1/2 cups flaked, unsweetened coconut

Directions:

1. 1
   When draining the pineapple, use a fine strainer to push as much juice out as possible. Otherwise you might end up with a watery snowball
2. 2
   In a small bowl, beat cream cheese and pineapple.
3. 3
   Mix well.
4. 4
   Cover and refrigerate for 30 minutes.
5. 5
   Roll mixture into 1-inch balls.
6. 6
   Roll in coconut.
7. 7
   Refrigerate for 6 hours or overnight.  Store in refrigerator.

6.4 carbs; makes 2 dozen

Recipe submitted by Edith Weil

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

SUNDAY, OCTOBER 7, 2012

CHOCOLATE PEANUT BUTTER FUDGE

Ingredients:

1/2 cup of butter or part coconut oil

1/2 cup natural peanut butter, plain or chunky

2 ounces cream cheese, softened to room temperature

1/2 teaspoon vanilla extract

Liquid sugar substitute equal to 1 cup sugar (I used EZ-Sweetz)

1/3 cup vanilla whey protein powder, such as MRM brand

1/3 cup cocoa powder

Dash of salt

1/4 cup walnuts, chopped (optional)

Butter a 5x7-inch baking dish or pan and line with parchment or wax paper, leaving an overhang on two sides to aid removal. Butter paper also.

Melt the butter and peanut butter together in a medium saucepan over low heat or on low setting in microwave for 1 to 2 minutes. Mix together well.

In a second bowl, beat cream cheese to soften, and then beat into peanut butter mixture until blended and smooth. Stir in vanilla and sugar substitute.

In another bowl, whisk together the whey protein powder, cocoa powder, and salt until blended. Sift dry ingredients into wet ingredients and beat until smooth. Stir in nuts, if using. Spread fudge in prepared pan and chill or freeze until set. Remove fudge from pan and cut into 20 squares. (It is very rich, so I recommend keeping the servings small.) Store in refrigerator or freezer. May be eaten frozen.    20 servings; 0.5 g. carbs

*www.carbwars.blogspot.com*

POWDERED SUGAR SUBSTITUTE(click here to print)

How to Make Powdered Sugar | Powdered Sugar Substitute

Makes approximately 2 cups

Ingredients

1 1/2 cups granulated sweetener of choice  I use Xylitol
1 Tbsp cornstarch or arrowroot optional, but makes the final product more like processed powdered sugar.

Method

1.  Place the sweetener and either cornstarch or arrowroot into your blender 

2.  Blend on high continuously until the mixture is of uniform powdered consistency.  

3.  Keep the lid on the blender until the powder settles or you will have it all over your kitchen.

*www.wholenewmom.com*

SLOW COOKER: EGG AND BROCCOLI CASSEROLE(click here to print)

Egg and Broccoli Casserole
1 (24 ounce) small curd cottage cheese
1 package (10 ounces) frozen chopped broccoli thawed and drained
2 cups (8 ounces) shredded cheddar cheese
6 eggs beaten...
1/3 cup flour
1/4 cup butter, melted
3 tbs. finely chopped onion
12 tsp. salt
In a large bowl, combine all ingredients. Pour into a greased slow cooker. Cover and cook on high for 1 hour. Stir. Reduce heat to low; cover and cook 2 1/2 to 3 hours longer or until the eggs are set. Sprinkle with additional cheese if desired. Yield: 6 servings

Recipe submitted by: Edith Weil

Nutritional values for this recipe: http://caloriecount.about.com/cc/recipe_analysis.php

ATKINS BEEF STROGANOFF(click here to print)

Atkins Beef Stoganoff

1. 2 tbsps vegetable oil
2. 17 oz (480 g) beef strips (e.g. skirt steak strips)
3. salt & pepper (to taste)
4. 1 tbsp butter
5. 1 small onion (chopped)
6. 1 cup sliced fresh shiitake mushroom
7. 1 cup beef broth
8. 4 tbsps sour cream
9. 1 tbsp chopped green onion

Instructions

1. Lightly coat the beef strips with salt, pepper and 1 tsp vegetable oil.
2. Preheat the remaining vegetable oil in a non-stick pan over medium-high heat.
3. Add in the beef strips and brown both sides, then transfer to a bowl and set aside.
4. Add the butter to remaining oil in the pan, then cook onion until soften.
5. Add in sliced mushroom and cook until the liquid is drying up.
6. Add in beef broth and cook until the sauce has thickened.
7. Stir in sour cream, then return the browned meat strips to the pan.
8. Cook for another few minutes until meat is heated through.
9. Add in chopped green onion and cook for another minute.
10. Off the heat and season with more pepper and salt if desired.
11. Serve.

Notes

1. Each serving: 3.6 g Net Carbs

*dietplan101.com*