BREAKFAST: LOW CARB HOT CEREAL (click here to print)

• 1cup flax seed meal (ground flax seeds, regular or golden)
• 1cup protein powder (suggested is vanilla EAS Simply Whey powder)
• 1⁄2cup wheat bran
• 1⁄4cup oat bran
• 1⁄2cup raw almonds, coarsely ground
• 1⁄4cup raw unsalted sunflower seeds, coarsely ground

DIRECTIONS

1. Combine all ingredients. Mix can be stored for later use. I store mine in the fridge.
2. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl, or use a saucepan on the stovetop.
3. Add 1/2 cup of water (you may substitute part of the water for sugar-free syrup, in any flavour desired).
4. Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken.

food.com

Nutrition Info

Serving Size: 1 (19 g)

Servings Per Recipe: 14

AMOUNT PER SERVING

% DAILY VALUE

Calories 95.2

Calories from Fat 66

70%

Total Fat 7.4 g

11%

Saturated Fat 0.6 g

3%

Cholesterol 0 mg

0%

Sodium 19.4 mg

0%

Total Carbohydrate 6.3 g

2%

Dietary Fiber 4.1 g

16%

Sugars 0.5 g

1%

Protein 3.6 g

food.com

DESSERTS: 31 AMAZING CHEESECAKE RECIPES

http://alldayidreamaboutfood.com/2014/05/31-amazing-low-carb-cheesecake-recipes.html#voUYYzuQf1lFmuOX.01

BROWNIES AND COOKIES: LINZER HEARTS (click here to print)

Low-Carb Linzer Hearts (Egg-Free) 2 cups = 480 ml almond flour 1/2 cup = 120 ml (+ some for dusting) confectioners style swerve (or other powdered sweetener)---you can also make your own by putting Stevia or Splenda in a blender and pulse until it is a powder grated yellow zest from 1 organic lemon 2.5 oz = 70 g cream cheese  sugar-free raspberry jam Directions Preheat the oven to 250 °F or slightly lower (100 °C). Put the almond flour in a large bowl. Sift in the sweetener and mix well. Add the lemon zest and the cream cheese. Mix and knead until smooth. Divide the dough in 2–3 pieces. Take one piece at a time for handling. Keep the rest of the dough covered. Place a piece of dough on a baking sheet lined with parchment paper and place another parchment paper on the dough. Roll out the dough until it is approximately 1/6 inch (0.4 cm) thick and remove the topmost parchment paper. Using a round (fluted) cookie cutter, cut out the cookies. Transfer the cookies with a spatula or cheese slicer to a baking sheet lined with parchment paper. Using a smaller cookie cutter (heart, round, star, etc.), cut out the centers of half of the cookies on the baking sheet. Repeat rolling and cutting with the other piece(s) of the dough. Combine the scraps, reroll and cut. Repeat this until there is no dough left. Bake for 30–40 minutes, or until golden brown but not too brown. Let the cookies cool completely on a cooling rack. Assembling: Place the top cookies (those with the center removed) on a baking sheet and dust them with the sweetener. Spread a thin layer of raspberry jam on the bottom cookies (the whole cookies). Place the dusted top cookies on top and very gently press the tops and bottoms together. Store the assembled cookies in an airtight container.

Nutrition information	Protein	Fat	Net carbs	kcal
In total:	48.2 g	116.8 g	77.2 g	1561 kcal
Per cookie if 20 cookies in total:	2.4 g	5.8 g	3.9 g	78 kcal

lowcarbsosimple.com 

BREADS: CHEDDAR BISCUITS (click here to print)

CHEDDAR BISCUITS

3 cups almond flour
...

1 tsp salt
1 tbs baking powder
8 ounces cream cheese, softened
1 stick of butter, melted
2 eggs, beaten
1 cup shredded cheddar cheese
Preheat oven to 350 degrees. Spray muffin pan with non-stick spray.
Mix dry almond flour, salt, and baking powder in a large bowl. Add cream cheese, butter, and eggs. Mix until just combined. Fold in cheddar cheese. Low carb cheddar biscuit
Portion biscuits with an ice cream scoop. Bake for 23-25 minutes 4 g.. carbs

COOKIES AND BROWNIES: CHEESECAKE BROWNIES (click here to print)

CHEESECAKE BROWNIE
Cheesecake Topping
2 x 8oz cream cheese
...

2 eggs
1/4 cup erthyritol (or other sugar substitute)
1 tspn vanilla essence
50g melted chocolate


Brownie
1 cup ground almonds
1/2 tspn baking powder
3/4 cup erthyritol (or other sugar substitute)
1 cup butter
75g chocolate (dark and high in cocoa solids)
1/3 cup cocoa powder
4 eggs
2 tspn vanilla essence
•Preheat the oven to 190C/375F degrees.
•Line a square baking tin (or you could use a circular one…no rule on shapes!) with greaseproof paper.
•Mix the brownie ingredients first.
•Mix the dry ingredients in a bowl.
•Melt the butter and chocolate in a Bain Marie (bowl over simmering water).
•Remove from the heat and cool for 5 minutes.
•With a whisk, (electric is better) add the eggs, one at a time. Add the vanilla essence.
•Add the dry ingredients and mix thoroughly.
•Spread the mixture in the tin evenly.
•Mix the cheesecake mixture.
•In a bowl, beat the cream cheese mixture with an electric whisk until smooth.
•Add the vanilla essence and erthyritol and beat well.
•Add the eggs, one at a time.
•Put half the mixture in another bowl and add the melted chocolate. Mix well.
•Place the cheesecake mixture over the brownie base in an uneven distribution of the vanilla and chocolate cheesecake mixture.
•Swirl the chocolate and vanilla mixture lightly together.
•Bake in the oven for 30 minutes.
•Cool and then chill in the refrigerator.
•Eat and enjoy!

serves 4 to 6

Nutritional values for this recipe, click here

ARTICLE: WHY EATING EVERYTHING IN MODERATION DOES NOT WORK

http://www.businessinsider.com/everything-in-moderation-advice-wrong-2016-1

BREAKFAST: BREAKFAST CASSEROLE IN THE CROCK POT (click here to print)

Breakfast Casserole in the Crock Pot
Recipe submitted by Carol LaForest from the Facebook type 2 diabetes recipe group

Prep Time: 30 mins
Total Time: 6 hrs 30 mins
Servings: 8
About This Recipe
"Cooks while you sleep! Sounds perfect for a Sunday morning or holidays and great for company! Some fun variations of this recipe. Before cooking (during prep) you can add: diced chilies, salsa, diced green onions. Serve hot
Ingredients
1 (26 ounce) dehydrated radishes that have been hashed
12 eggs
1/2 cup HWC (heavy whipping cream) or Almond Milk
1 tablespoon ground mustard
16 ounces sausage ( maple, sage or regular sausage.)
1 teaspoon salt
16 ounces shredded cheddar cheese
2 garlic cloves ( minced)
1 large onion
1/2 teaspoon pepper
1/4 teaspoon nutmeg
Directions
Spray crock pot and evenly spread radishes at the bottom.
Crack 12 eggs in a large bowl.
Mix well (and slowly) using a whisk.
Add the almond milk or HWC
Go ahead and sprinkle in the ground mustard. This might sound like a weird ingredient, but I've come to love (and use) this in most of my recipes.
Add plenty of salt -- and lots of fresh pepper. Mix well and set aside.
Cook the sausage on high heat, drain and set aside.
Add sausage on top of radishes.
Is this enough cheese? Maybe? Probably. Throw the whole big bag in there.
Mix it up well. Or good, depending on where you're from.
Pour the egg mixture over everything in the crock pot. Using a wood spoon, even everything out so it's spread evenly.
Turn the crock pot on low for 6-8 hours.

Nutritional values for this recipe: https://www.caloriecount.com/cc/recipe_analysis.php

VEGETABLE SIDE DISH: CAULIFLOWER RICE RISOTTO (click here to print)

Recipe by:  Facebook type 2 recipe group
Cauliflower rice Risotto

1 small onion chopped
2 tsp. garlic minced
4-6 mushrooms chopped
1 pkg. riced cauliflower
1/2 cup chicken stock
1/4 cup dry white wine
1/4 cup full fat cream (hwc)
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh parsley
2 good handfuls of spinach ripped into small pieces
Salt and pepper
Coconut oil
Heat coconut oil in a non stick pan
Add onion & garlic cook 1 minute
Add mushrooms, cook 2 minutes
Add cauliflower, cook 1minute
Add 1/2 stock and wine, cook 1 minute
Add balance of stock and wine, cook 1 minute
Add cream, Parmesan, parsley, salt and pepper
Cook 1 minute
Take off heat and stir through spinach leaves
Eat straight away - enjoy!!

Nutritional values for this recipe: https://www.caloriecount.com/cc/recipe_analysis.php

MAIN DISH: 21 LOW CARB DINNERS THAT WILL KEEP YOU WARM ALL WINTER

http://www.buzzfeed.com/jemimaskelley/low-carb-winter?utm_term=.fq1qaPzA5#.eweG7rE0L

ARTICLES: EXPLANATION OF CARBOHYDRATES

http://www.diagnosisdiet.com/food/carbohydrates/

MAIN DISH: FAT HEAD PIZZA (click here to print)

FAT HEAD PIZZA – THE HOLY GRAIL

THE HOLY GRAIL OF LOW CARB PIZZAS – FAT HEAD PIZZA 

Uzz

Fat Head Pizza Base Rolled Thin Between 2 Baking Sheets

Add All Your Favourite Toppings such as –

• Tomato paste (unsweetened)
• Mushrooms
• Cherry Tomatoes
• Salami/pepperoni
• Sausage meat
• Spinach and crack an egg on top
• Sun-dried tomatoes
• Rosemary, oregano, thyme, sage
• More cheese

FAT HEAD PIZZA - THE HOLY GRAIL

PREP TIME

10 mins

COOK TIME

20 mins

TOTAL TIME

30 mins

Author: Libby

Recipe type: Dinners

Cuisine: Low carb: Gluten free; Wheat free; Primal; Sugar free

Serves: 6 slices

INGREDIENTS

• 170g / 6 oz / 1¾ cups (approx) shredded/grated cheese (mozzarella is the best or Edam/mild cheese)
• 85g / 3 oz / ½ cup ground almonds
• 2 tbs cream cheese
• 1 egg
• +/- salt to taste
• ½ tsp dried rosemary/ garlic or other flavourings (optional)
• your choice of toppings such as pepperoni, peppers, cherry tomatoes, olives, ground/mince beef, mushrooms, herbs etc

INSTRUCTIONS

1. Put the shredded/grated cheese and cream cheese in a microwaveable bowl. Microwave on HIGH for 1 minute.
2. Stir then microwave on HIGH for another 30 seconds.
3. Add the egg, salt, rosemary (or other flavourings) and ground almonds, mix gently.
4. Place in between 2 baking sheets and roll into a circular pizza shape. remove the top baking sheet. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.
5. Make fork holes all over the pizza base to ensure it cooks evenly.
6. Place the baking sheet with the pizza base on a baking tray or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.
7. To make it really crispy and study, flip the pizza over once the top has baked to a golden colour. I turn the pizza onto the baking paper I used to roll out the pizza base, then slide it back onto the baking tray.
8. Once cooked, remove from the oven and add all the toppings you like. Make sure any meat is already cooked as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 220C/425F for 5 minutes.

 Note:Serving size: 1 slice (base only) Calories: 203 Fat: 16.8g Carbohydrates: 4g Sugar: 1gFibre: 1.6g Protein: 11g

MAIN DISH: 20 LOW CARB PRESSURE COOKER RECIPES

http://peaceloveandlowcarb.com/2016/01/20-low-carb-and-gluten-free-electric-pressure-cooker-recipes.html

MUG RECIPES: PEANUT BUTTER CHOCOLATE CHIP MUG CAKE (click here to print)

Peanut Butter Chocolate Chip Mug Cakes

Yield: 6 mug cakes

Serving Size: 1 mug cake

Ingredients

• 1/3 cup peanut butter
• 1/4 cup butter
• 1 cup almond flour
• 1/3 cup swerve sweetener
• 2 tsp baking powder
• 2 large eggs
• 1/2 tsp vanilla extract
• 1/4 cup water
• 1/4 cup sugar free chocolate chips

Instructions

1. In a microwave-safe bowl, melt peanut butter and butter together until smooth.
2. In a medium bowl, whisk together the almond flour, sweetener, and baking powder. Stir in the eggs, vanilla extract, melted peanut butter mixture and water until well combined. Stir in chocolate chips.
3. Divide among 6 ramekins or mugs and microwave each for 1 minute, until puffed and set. Serve warm.

Notes

Serves 6. Each serving has 10.73 g of carbs and 4.2 g of fiber. Total NET CARBS = 6.53 g.

Food energy: 323kcal Saturated fatty acids: 9.22g Total fat: 27.59g Calories from fat: 248 Cholesterol: 82mg Carbohydrate: 10.73g Total dietary fiber: 4.20g Protein

alldayidreamaboutfood.com

VEGETABLE SIDE DISH: BACON WRAPPED RUTABAGA (click here to print)

Bacon Wrapped Rutabaga Fries
----------------------------------------------
Ingredients:
1 lb = 450 g rutabaga...
12 slices bacon
1 teaspoon barbecue seasoning OR Cajun seasoning

Directions:
1. Preheat the oven to 350 °F (175 °C).
2. Peel the rutabaga and cut into 0.5-inch (1.3 cm) thick sticks.
3. Wrap each rutabaga stick in bacon, using 1 slice bacon per rutabaga stick.
4. Place the wrapped rutabaga sticks on a baking sheet lined with parchment paper.
5. Sprinkle barbecue or Cajun seasoning on each wrapped rutabaga stick.
6. Bake in the preheated oven for 30 minutes, or until bacon is crispy and rutabaga done.
7. Remove from the oven, let cool a bit and serve warm.
TIP: You can also use turnip instead of rutabaga. Depending on the source, it might have less carbs as well.
Nutrition info (approximate):
In total:
Protein: 33.4 g; Fat: 66.3 g; Net carbs: 18.4 g; 804 kcal
Per serving if 4 servings in total:
Protein: 8.4 g; Fat: 16.6 g; Net carbs: 4.6 g; 201 kcal

DESSERTS: 25 BEST LOW CARB DONUT RECIPES

http://alldayidreamaboutfood.com/2015/03/best-low-carb-donut-recipes.html

BREAKFAST: HAM AND CHEESE OOPSIE ROLLS (click here to print)

• Ingredients:
  
  3 eggs, seperated
  115g/4oz cream cheese (not softened)
  good pinch of cream tartar
  good pinch of salt
  grated cheese
  sliced shaved leg ham
  
  Method:
  
  Preheat oven to 150C/300F (fan forced)
  
  Line cookie tray with baking paper
  
  Beat eggs whites and cream of tartar until stiff, set aside or if using same mixture, carefully transfer to another bowl.
  
  Beat cream cheese, egg yolks and salt until combined (it will look a bit like cottage cheese which is fine). Combine a quarter of the eqq white mixture then carefully fold in the remaining.
  
  Spoon on to cookie tray into 6 mounds then sprinkle over ham and then cheese.
  
  Place in oven for 20 to 30 minutes.
  
  Let cool on tray for a couple of minutes.

For nutritional values: https://www.caloriecount.com/cc/recipe_analysis.php

          

         apinchofhealth.com

DESSERTS: SLOW COOKER DARK CHOCOLATE CAKE (click here to print)

Slow Cooker Dark Chocolate Cake
Yield: 10 servings
Slow Cooker Dark Chocolate Cake
...

This might just be the best low carb chocolate cake I've ever made. So rich and moist, it doesn't need any frosting. And no need to heat up the kitchen when you cook it in your slow cooker or crockpot!
Ingredients
1 & 1/2 cups almond flour
3/4 cup Swerve Sweetener
2/3 cup cocoa powder
1/4 cup unflavoured whey protein powder
2 tsp baking powder
1/4 tsp salt
1/2 cup butter, melted
4 large eggs
3/4 cup almond or coconut milk, unsweetened
1 tsp vanilla extract
1/2 cup Sugar-Free Chocolate Chips (optional)
Instructions
Grease the insert of a 6 quart slow cooker well.
In a medium bowl, whisk together almond flour, sweetener, cocoa powder, whey protein powder, baking powder and salt.
Stir in butter, eggs, almond milk and vanilla extract until well combined, then stir in chocolate chips, if using.
Pour into prepared insert and cook on low for 2 1/2 to 3 hours. It will be gooey and like a pudding cake at 2 1/2 hours, and more cakey at 3 hours.
Turn slow cooker off and let cool 20 to 30 minutes, then cut into pieces and serve warm. Serve with lightly sweetened whipped cream.
Notes
Serves 10. Each serving has 11.65 g of carbs and 5.38 g of fiber. Total NET CARBS = 6.27 g.
Food energy: 275kcal Saturated fatty acids: 9.62g Total fat: 22.94g Calories from fat: 206 Cholesterol: 99mg Carbohydrate: 11.65g Total dietary fiber: 5.38g Protein: 9.91g Sodium: 209mg

submitted by: Carol La Forest
Note from Carol La Forest:

 Ok so I went through and totaled out the carbs for the cake. Total for entire crock full of cake is 18 carbs. Now it says 10 pieces(Which would be HUGE pieces) so I would say 15 pieces at least so makes it about 1 1/2 carb per slice

GRILLING: BEER CAN BURGERS (click here to print)

BEER CAN BURGERS

Ingredients:

• Onions
• Peppers
• Mushrooms
• Ground beef
• Canned beer
• Bacon
• Shredded cheese
• Barbecue sauce (sugar free: found at wal-mart)

Directions:

1. Grill onions, peppers, and mushrooms.
2. Shape ground beef into balls slightly larger than a beer can’s base.
3. Place the can on top of the beef ball and press down.
4. Fold the beef up around the lower half of the can.
5. Wrap the beef in a slice of bacon.
6. Remove the can.
7. Fill the beef cup with grilled onions, peppers, and mushrooms, as well as shredded cheese.
8. Brush barbecue sauce onto the bacon.
9. Grill on medium heat for one hour.

Tip:  you can use a soda can instead of the beer can

littlethings.com

ARTICLES: STARVING CANCER WITH KETOGENIC DIET

ARTICLES: HUGE BREAKTHROUGH POSSIBLE FOR DIABETICS

http://yourmedicalguide.info/diabetes-breakthrough-pancreatic-cells-successfully-created-in-lab-paving-way-for-new-treatments/

MAIN DISH: 7 HEALTHY LOW CARB MEALS IN UNDER 10 MINUTES

7 Healthy Low-Carb Meals in Under 10 Minutes

1. Eggs and Vegetables, Fried in Coconut Oil

This is what I eat for breakfast literally every single day. I never get tired of it and it keeps me full for a long time.

Ingredients: Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans) and Spices.

Instructions:

• 1. Add coconut oil to frying pan and turn up the heat.
• 2. Add vegetables. In my case, I use a frozen mix so I need to let it thaw in the heat for a few minutes.
• 3. Add eggs (I use 3 or 4).
• 4. Add spices. I use a spice mix, although salt and pepper work great too.
• 5. (Optional) Add spinach.
• 6. Stir fry until ready.

2. Grilled Chicken Wings With Greens and Salsa

This is one of my all-time favorite meals. There’s something “primitive” about eating meat off the bone… love it.

Ingredients: Chicken Wings, Spices, Some Greens, Salsa.

Instructions:

• 1. Put spice on chicken wings (I use a chicken spice mix).
• 2. Insert into oven, heat at 180-200°C (356-392°F) for about 40 minutes.
• 3. Grill until wings are brown and crunchy.
• 4. Serve with some vegetables and salsa.

3. Bacon and Eggs

I wouldn’t exactly call bacon a health food. It is processed meat, after all.

But it is still low in carbs and you can eat it on a low-carb diet and still lose weight. I personally eat bacon and eggs once or twice a week.

Ingredients: Bacon, Eggs.

Instructions:

• 1. Add bacon to pan, fry until ready.
• 2. Put the bacon on a plate, fry a few eggs (I use 3-4) in the bacon fat.
• 3. (Optional) If you want to add some flavor to the eggs, put a bit of sea salt, garlic powder and onion powder on them while frying.

4. Ground Beef With Sliced Bell Peppers

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

Instructions:

• 1. Cut an onion in little pieces.
• 2. Put coconut oil on pan, turn up the heat.
• 3. Add onion to pan, stir for a minute or two.
• 4. Add ground beef.
• 5. Add some spices (I use a spice mix, but salt and pepper work fine).
• 6. Add spinach.
• 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
• 8. Stir fry until ready, serve with a sliced bell pepper.

5. Cheeseburgers Without The Bun

This is a meal that I never get tired of. Burgers without the bun, with some cheeses and served with raw spinach.

Ingredients: Butter, Hamburgers, Cheddar Cheese, Cream Cheese, Salsa, Spices, Spinach.

Instructions:

• 1. Put butter on pan, turn up the heat.
• 2. Add burgers and spices.
• 3. Flip until close to being ready.
• 4. Add a few slices of cheddar and some cream cheese on top.
• 5. Turn down the heat and put a lid on the pan until the cheese melts.
• 6. Serve with some spinach. I like to pour some of the fat from the pan on top of the spinach.
• 7. To make the burgers even more juicy, add some salsa on top.

6. Fried Pieces of Chicken Breast

I don’t always eat chicken breasts, but when I do… I add lots of butter to make them palatable.

Ingredients: Butter, Chicken Breast, Salt, Pepper, Garlic Powder, Curry and Vegetables.

Instructions:

• 1. Cut chicken breast into small pieces.
• 2. Add butter to pan, turn up the heat.
• 3. Add chicken pieces.
• 4. Add a bunch of salt, pepper, curry and garlic powder.
• 5. Stir fry until the chicken gets a brown, crunchy texture.
• 6. Serve with some greens.

7. Fake Meat-Based Pizza… Meatza

If you miss pizza, then you’re going to love this. It tastes even better, in my opinion, without all the nasty ingredients.

This recipe is very easy to modify and you can add whatever you want to it … vegetables, mushrooms, different cheeses, etc.

Ingredients: Ground Beef, Salsa, Onions, Spice, Garlic Powder, Shredded Cheese and Bacon.

Instructions:

• 1. Cut onions into little pieces and bacon into small slices.
• 2. Mix ground beef, salsa, onions, spices and garlic powder at the bottom of a baking dish.
• 3. Add shredded cheese on top.
• 4. Spread bacon slices over the whole thing.
• 5. Insert into oven, heat at 180-200°C (356-392°F) for 30-40 minutes, until bacon and cheese look crunchy.

By: Kris Gunmars, BSC, authoritynutrition.com

ARTICLE: THE YEAR LOW FAT DIED

the year low fat died ARTICLE...click here

ARTICLE: KETOGENIC DIET MAY REVERSE KIDNEY FAILURE IN PEOPLE WITH TYPE 2

http://healthimpactnews.com/2011/low-carbohydrate-high-fat-ketogenic-diet-may-reverse-kidney-failure-in-people-with-diabetes/

HAPPY NEW YEAR 2016 (click here to print)

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