SALADS: LOW CARB "POTATO" SALAD(click here to print)

LOW CARB MOCK POTATO SALAD



1 pkg. frozen cauliflower
4 hard boiled eggs, diced
2 ribs celery, sliced
2 slices onion, chopped
salt and pepper to taste
4 tbsp. mayonnaise
4 tbsp. sour cream
1/4 cup diced dilled baby pickles

Cook cauliflower in microwave until soft, but not mushy. DRAIN WELL. Cut into small pieces. Mix with other ingredients. Chill 2 hours before serving.

Cookbook to support the American Cancer Society   Tip:  add one tablespoon Dijon mustard if you like. I don't like mustard in my potato salad.  You can also add some frozen peas if like to this dish.  Defrost peas completely, drain any water, add to salad


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

SALADS: LOW CARB SPINACH SALAD(click here to print)

SPINACH SALAD WITH HOT BACON DRESSING
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1 pkg. fresh baby spinach leaves
1/4 cup chopped onion
4 slices bacon
2 hard boiled eggs, chopped
1/4 cup vinegar
1 pkg. Splenda
salt, pepper to taste

Cook bacon, Remove and drain on paper towel. Slowly add vinegar pepper and Splenda to bacon grease I pan. Stir and heat until boiling. Tear spinach into smaller pieces in a medium bowl.  Add chopped egg, onion, and rumbled bacon. Pour on hot dressing and toss lightly. Serve immediately.
Cookbook to support the American Cancer Society

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

SALADS: GARDEN VEGETABLE CHOPPED SALAD(click here to print)

GARDEN VEGETABLE CHOPPED SALAD





6 cups chopped romaine lettuce
1 cup chopped broccoli

1/2 cup Kraft  ranch dressing
1/2 cup Kraft shredded cheddar cheese
3 slices bacon fried and crumbled

Toss lettuce with broccoli, carrots and add dressing. Top with cheese and bacon.  Very low carb
Cookbook to support the American Cancer Society

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

MUFFINS: LOW CARB BANANA(click here to print)

Low Carb Gluten Free Banana Flax Bread Muffins http://generositiesoftheheart.blogspot.com

Introduction

Only 3.8 net carbs per muffin!!! (remember to minus the fiber to get an accurate net carbohydrate count)
These low carb banana flax bread muffins are versatile and delicious! You can omit the banana and just use banana extract to make them even more low carb! Substitute berries or apples instead of the bananas. Only 3.8 net carbs per muffin!!! (remember to minus the fiber to get an accurate net carbohydrate count)
These low carb banana flax bread muffins are versatile and delicious! You can omit the banana and just use banana extract to make them even more low carb! Substitute 

Minutes to Prepare: 15

Minutes to Cook: 20

Number of Servings: 12

Ingredients

2 cups flax meal- packed slightly (I grind my own in a coffee mill)
1 1/2 teaspoon baking powder
1 teaspoon salt
1 teaspoon cinnamon
3 tablespoons stevia
4 eggs beaten
1/4-1/2 cup water
1/3 cup olive oil or melted coconut oil
dash of banana extract (to taste)
1 teaspoon vanilla extract (optional)

Directions

1.Preheat oven to 350 degrees
2. In a medium bowl combine the flax meal, baking powder, cinnamon, sugar and salt
3. Make a well in the dry mix and add in the beaten eggs, water and olive oil or melted coconut oil and banana extract
4. Stir together the wet and dry ingredients- all the other recipes say to let the batter sit for 2-3 minutes to thicken- I don’t really find this necessary
5. Pour the batter into a greased muffin pan
6. Bake at 350° for 20-25 minutes until firm in the middle- don’t overbake
7. Cool on your counter and then enjoy!

Serving Size: 12 muffins

Number of Servings: 12     3.8 carbs per muffin

*www.sparkpeople.com*

MUFFINS: PUMPKIN(click here to print)

PUMPKIN MUFFINS

Ingredients

1 1/2 c almond flour

1 tbsp pumpkin pie spice

2/3 c erythritol (Swerve) sweetener

2/3 c canned pumpkin

4 extra large eggs or 1 cup egg substitute

1/2 tsp vanilla extract

1/2 c chopped walnuts (if desired)

Directions

1

Preheat oven to 300 degrees F.

• 
  

Pumpkin is an excellent source of Vitamin A and antioxidants.

2

Line a muffin pan with muffin liners

3

If desired, begin by blending erythritol for 30 seconds in food processor or blender to make its texture more powdery.

4

In a large bowl, combine the dry ingredients; almond flour, pumpkin pie spice and powdered erythritol and mix well.

5

To the dry mixture, add the pumpkin, eggs or egg substitute, and vanilla extract and beat with a mixer until it resembles a smooth batter.

6

If using chopped walnuts, stir them into the smooth batter until evenly distributed.

7

Scoop the batter evenly into lined muffin cups

8

Bake for some 30-40 minutes, or until a toothpick inserted in the middle of the muffin comes out almost dry. Muffin tops will be golden in color.

9

Remove the muffin pan from the oven and cover warm muffins with a clean towel. This step will trap moisture while the muffins cool.

10

When muffins have cooled, store in an airtight container. Muffins may be frozen for future use.

10-12 muffins = 1 muffin has 2.2-2.5 grams net carb.

recipe by Diane Kress

MUFFINS: LEMON POPPYSEED(click here to print)

LEMON POPPY SEED MUFFINS
4 ounces almond flour (1 cup)
1/2 cup golden flax meal (2 ounces)
1 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon poppy seeds
1 cup granular Splenda or equivalent liquid Splenda
2 tablespoons butter
1 teaspoon pure lemon extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 eggs In a small bowl, stir together the almond flour, flax meal, baking powder, salt, poppy seeds and granular Splenda, if using. In a medium microwave-safe bowl, melt the butter in the microwave. Stir in the liquid Splenda, if using, the extracts, cream and water. Add the dry ingredients and the eggs to the butter mixture; stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much. Bake at 350º 15-20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan. Serve warm or at room temperature. Store in the refrigerator. Serve with butter or Cream Cheese Spread. Makes 6 servings
Can be frozen TIP: You can mix the dry ingredients ahead of time and store them in a zipper bag in the freezer until you're ready to make the muffins. Be sure to label the bag and bring the muffin mix to room temperature before using. With granular Splenda:
Per Muffin: 253 Calories; 21g Fat; 8g Protein; 11g Carbohydrate; 4.5g Dietary Fiber; 6.5g Net Carbs With liquid Splenda:
Per Muffin: 237 Calories; 21g Fat; 8g Protein; 7g Carbohydrate; 4.5g Dietary Fiber; 2.5g Net
Carbs

*www.genaw.com*   great site for recipes and menus

                    

MUG RECIPES: IN A MINUTE(click here to print)

ALSO CALLED MUFFIN IN A MUG

1/8 cup ground flax seed
1/8 cup almond flour
1 tsp. cinnamon
1 tsp. cocoa powder

1 tsp. baking powder
1 tsp. Splenda
1/4 cup chopped almonds or pecans
1/2 tbs. coconut oil, melted
1 egg slightly beaten



1 Put coconut oil in mug and microwave for about 15 seconds, just until it melts.

2 Add all dry ingredients and nuts and stir with a fork until combined.

3 Add egg and stir until completely incorporated.

4 Microwave on full power for one minute.

5 Invert onto plate and serve with butter or cream cheese, ENJOY!   6 carbs *www.food.com*

COOKIES: LOW CARB PROTEIN BARS(click here to print)

LOW CARB PROTEIN BARS







1/2 cup softened unsalted butter
1 cup sugar free peanut butter
1 cup ground almonds or ground pecans
1 cup artificial sweetener ( or to your taste)
4 ounces dry non-dairy milk (you can also use 0 carb vanilla protein powder)
1 tsp. vanilla extract

In a medium saucepan, on low heat, using a wooden spoon, stir the butter until melted and remove from the heat.
In the same pan, add the peanut butter, ground nuts, artificial sweetener, dry milk, and vanilla. Stir until well blended.

Pour the mixture into a loaf pan sprayed with pam or use a non-stick loaf pan. cover with plastic wrap, and freeze overnight.

The next day, turn the pan over and lightly tap the bottom. Allow the loaf  to fall onto a piece of parchment paper. If the loaf doesn't fall out, then fill your sink with hot water and place the bottom of the pan in the hot water to allow the loaf to fall out easily.

cut into 8 pieces and wrap them in a nonstick plastic wrap. Store bars in dry, airtight container

3 net carbs
*www.livingwell.com*

DESSERTS: KEY LIME CHEESECAKE BARS(click here to print)

KEY LIME CHEESECAKE BARS http://generositiesoftheheart.blogspot.com

• 1½ teaspoon cinnamon
• 1¼ cup almond flour
• 1½ cups sweetener
• 6 tablespoons butter, softened
• 3 8-oz. packages cream cheese, softened
• 1 teaspoon vanilla extract
• 3 eggs
• ½ cup lime juice 

Instructions

1. Preheat oven to 350. Combine ½ cup of sweetener, almond flour, cinnamon, and butter. Spread mixture in 12x9 inch baking pan. Bake 10 minutes.
2. For cheesecake, in a large mixing bowl beat the cream cheese, the cup sweetener and vanilla until light and fluffy. Add lime juice and eggs slowly into mixture while making sure to stir well.  Tip:  add a drop of green food color if you want bars to have the lime color.
3. Poor mixture over baked crust. Bake about 30 minutes or until lightly browned. Cool on wire rack. Cover and chill for 2+ hours. Cut into bars and enjoy! 

Notes

Serving size: 1 Bar (Total recipe makes 15 servings)
Protein 5.93g, Cals 298, Carbs 4.73g, Fiber 1.07g, Sugar Alcohol 0.00g — NET CARBS: 3.66g

*www.low-carb-diet.com*

DESSERTS: LOW CARB ZUCCHINI CARROT CAKE(click here to print)

ZUCCHINI CARROT CAKE  (PALEO--not for low carb or keto)


About 1 1/4 cups of hazelnuts
2 eggs
1/2 cup of oil
1/2 cup of yogurt
1/2 cup of vanilla flavored whey protein powder
1 teaspoon baking soda
2/3 cup of Splenda
1/2 teaspoon of salt
1 1/2 teaspoon of cinnamon
1/4 teaspoon of nutmeg
3/4 cup of shredded zucchini 
1/4 cup shredded carrot (omit for ketogenic)

Directions

Preheat oven to 350 degrees Farenheit

In a food processor with the S blade in place, use the pulse control to grind the hazelnuts to a mealy consistency. (You want 1 1/2 cups of ground hazelnuts when you're done, and for some inexplicable reason they seem to actually grow a little rather than shrink a little when you grind them). Set the ground hazelnuts aside.

In a large mixing bowl, whisk the eggs until well blended. Add the oil, yogurt, Splenda, ground hazelnuts, protein powder, baking soda, salt, cinnamon, and nutmeg, mixing well after each addition. (It's especially important that the baking soda be well distributed through the mixture). Add the Zucchini and carrots last, mixing well. 

Thoroughly coat a ring mold or bundt pan with nonstick cooking spray, and turn the batter into it. 

It'll fill the bundt pan about halfway

Bake for 45 mins

Servings: 8, each with 8 grams of carbs and 2 grams of fiber, for a total of 6g of carbs per serving and 16g of protein.  

Recipe submitted by Edith Weil 

COOKIES: LOW CARB BROWNIES WITH FROSTING(click here to print)

Ingredients:                              LOW CARB BROWNIES WITH FROSTING

Servings:
24
Units: US | Metric
8 ounces cream cheese, at room temperature
1 cup unsalted butter, at room temperature
4 ounces unsweetened chocolate, melted and cooled
1 1/4 cups Splenda granular (sugar substitute )
4 large eggs
2 teaspoons instant coffee granules
1 1/2 teaspoons pure vanilla extract
1 1/2 cups almond meal
6 tablespoons cocoa powder
1/4 teaspoon sea salt
1 1/2 teaspoons baking powder
1/2 cup pecans, chopped
frosting
3 tablespoons butter, softened
5 tablespoons cocoa powder
1 cup Splenda granular (sugar substitute )
1/3 cup heavy cream
1 teaspoon vanilla
Directions:

1
Preheat the oven to 350°F Spray a 13 x 9-inch baking pan with baking spray.
2
In a large bowl, beat the cream cheese and butter until smooth. Beat in the chocolate and sweetener. Beat in the eggs, 1 at a time, scraping the bowl well after each addition. Add the coffee and extracts. Beat until combined.
3
Add the almond meal, cocoa, salt, and baking powder to the chocolate mixture and beat well.
4
Stir in the chopped pecans.
5
Scrape into the prepared pan and smooth the top.
6
--Bake for 35 to 40 minutes, until the top is firm. Cool on a wire rack before frosting.
7
Frosting:.
8
Mix all ingredients in a bowl, and beat combined. Spread over brownies. Be sure they are cool before frosting 

5.1 carbs per cookie     *www.baking.food.com*  Because of whipping cream in frosting, be sure to store these in refrigerator or freeze them

COOKIES: PECAN SANDIES(click here to print)

PECAN SANDIES 







1 cup softened unsalted butter
1 cup coconut butter
1 1/2  cups artificial sweetener
1 tsp. salt
4 cups almond flour
1/2 tsp. baking powder
2 large eggs
1 1/2 chopped pecans
1 cup whole pecans

Preheat oven to 325 degrees. Combine the butter, coconut butter, artificial sweetener, almond flour, salt and baking powder in mixer.  Blend together on low speed
Slowly add the eggs, chopped pecans, and 1 tsp.  vanilla extract and beat until the dough is well blended.
Using a teaspoon, shape the dough into 1 inch balls and place the onto a nonstick cookie sheet.
Put a whole pecan on top of the cookie ball, flattening the ball slightly.
Bake for 15 to 18 minutes or until the edges are golden brown.
Allow the cookies to cool for 30 minutes before serving.
Store cookies in a dry, airtight container

makes 20 cookies   2.9 net carbs per cookie   *www.cookingwell.com*

DESSERTS: CINNAMON SUGAR PORK RINDS(CHURROS)(click here to print)

CINNAMON SUGAR PORK RINDS (CHURROS)




Melt one stick of butter in the microwave,  Mix together 3 packets of Splenda  and 1/2 tsp. cinnamon together in a small bowl.  Put a 3 ounce bag of regular pork rinds in a zip lock bag, add melted butter shake to coat. Add cinnamon splenda mixture and shake until well coated.  .  Enjoy!     Only 3.4 carbs

COOKIES-MACAROONS(click here to print)

MACAROONS

• 1 cup shredded coconut - unsweetened
• 7 packets Splenda
• 2 egg whites
• 1/2 cup heavy cream
• 1/4 teaspoon vanilla extract
• 1/2 teaspoon almond extract

Mix cream with sweetener and extracts. Add coconut and mix well. Let stand for 1 hour. If mixture feels dry to the touch after 1 hour, add a little more cream.

Preheat oven to 350°F.

Whip egg whites until peaks form. Fold into coconut. Using a teaspoon, place a small amount of coconut mix onto a well greased cookie sheet, repeating to make approximately 16 cookies. Bake until slightly browned (usually 12-15 minutes). If tops have not browned in 15 minutes, you can place them under the broiler for a few minutes (watch them carefully!) Allow to cool before serving.

Makes 16 cookies. 1.9 carbs per cookie.   *lowcarbluxury.com*

DESSERTS: HOMEMADE NUTELLA #2(click here to print)

    NUTELLA #2

• 256g (1 cup) Hazelnut Butter(you can use roasted if you like)
• 1 cup Unsweetened Vanilla Almond Milk (or milk of choice)
• 1 tsp  Stevia Extract
• 80g (3/4 cup)  Erythritol (use more/less to taste)
• 60g (3/4 cup) Cocoa powder  (unsweetened)
• 1/16 tsp Salt (or to taste)

Instructions

1. In a stand mixer bowl with whisk attachment, add the hazelnut butter, milk and stevia. Mix on low.
2. Add the erythritol, then the cocoa powder and salt.
3. Give it a taste, add more stevia/erythritol or salt if you like.
4. Scoop into a jar, seal tightly and refrigerate to store.

Notes

This recipe is: no bake, sugar free, low carb, low fat, high fiber, gluten free, vegan!

2.5

www.DessertsWithBenefits.com

This recipe uses organic stevia and all-natural erythritol as sweeteners instead of white sugar and high fructose corn syrup, so you can feel good about serving (and eating!) this.  Storebought Nutella’s first ingredient is sugar…  not so great.
Below I compare Nutella’s nutrition label with my Healthy Homemade Nutella’s nutrition label.  Nutella’s nutrition label is on the left, the Desserts with Benefits nutrition label is on the right:
  

*dessertswithbenefits.com*

DESSERTS: LOW CARB NUTELLA #1(click here to print)

NUTELLA #1




1/2 cup hazelnuts
1/2 cup  2% cottage cheese
2 tsp. vanilla extract
3 tbs. sugar free baking cocoa
spenda to taste

Pulse cottage cheese in blender until lump free Add cocoa and v
anilla extract and pulse. Add cocoa and Splenda and pulse. Add all hazelnuts and blend until smooth Store in refrigerator. 3 servings;6.7 carbs per serving.

Recipe submitted by Edith Weil

DESSERTS- BUTTERSCOTCH CREME PIE(click here to print)

BUTTERSCOTCH CREME PIE



CRUST:
2 cups almond flour
1/2 cup artificial sweetener(or to taste)
1/2 cup( one stick) melted unsalted butter

FILLING
8 ounces cream cheese (softened)
2 1/2 cups heavy cream
1/4 tsp. vanilla extract
1 tbs. butterscotch extract

preheat oven to 350 degrees
combine the almond flour, artificial sweetener, and butter together in a mixer.  Beat until well blended
Pour the crust into an 8 inch glass pie dish and spread evenly on the bottom and up the sides
bake for 5 to 8 minutes.
Remove from oven and place in fridge.

Filling
Beat cream cheese until smooth with no lumps. Add 2 cups of the whipping cream. Beat until smooth and creamy. Whip remaining whipping cream until stiff. add butterscotch extract.. Remove crust from frig and pour filling into the shell.
Place pie in frig at least 2 to 3 hours before serving.   8 servings 6 carbs per serving
*www.cookingwell.com*

DESSERTS-PEANUT BUTTER CUP POPPERS(click here to print)

PEANUT BUTTER CUP POPPERS

http://generositiesoftheheart.blogspot.com

1 cup softened unsalted butter
1 1/2 square unsweetened dark baking chocolate
3/4 cups artificial sweetener(or to taste)
1/4 tsp. vanilla extract
1 1/2 tablespoons heavy cream
2 tablespoons smooth Smuckers Natural peanut butter(only PB I have found that is sugar free)

Place the butter and chocolate in a microwave bowl. Microwave on low until melted stirring every 60 seconds.
Remove and add the artificial sweetener, vanilla and heavy cream. Using a wooden spoon, stir until completely smooth.
Pour the mixture into 12 non-stick(or spray with pam) mini muffin tins, filling them about 1/2 full.
Using a 1/4 tsp. measuring spoon, drop a scoop of peanut butter on top of the chocolate mixture in each cup.
Fill the cups with remaining chocolate mixture.
Freeze for 3 hours before serving.
Store in freezer.
12 servings; 3.5  carbs per serving.     *www.cookingwell.com*

DESSERT-TIRAMISU(click here to print)

 TIRAMISU





1 1.2 cups mascarpone cheese(or cream cheese)softened
1 1/2 cups artificial sweetener(I use 2 or 3 packets of sweetener as I don't like things that sweet)
2 tsp. vanilla extract
2 1/2 cups heavy cream
3/4 tsp. plain gelatin
1/2 tsp. hot water
1 8oz. pound cake, sliced(see recipes below)
1 cup strong coffee
1/4 cup unsweetened cocoa powder

with mixer at medium, cream together the mascarpone cheese, artificial sweetener, and vanilla. Beat until smooth. Set aside.

In a separate bowl, beat 2 cups of heavy whipping cream until peaks form.  Have your bowl and beaters cold.  set aside

In a separate bowl, dissolve the gelatin in the hot water. Pour 1 cup of the heavy cream mixture at a time into the gelatin mix and stir until well blended. This is called tempering.

Place a slice of low carb pound cake on the bottom of a 10 inch nonstick glass bowl (or spray bowl with a little pam if you like)

soak pound cake with the coffee.  Don't let it turn to mush.  Only add enough coffee to make it barely wet.
using the rubber spatula, fold the whipped cream into the mascarpone mixture. Mix until well blended.

using a rubber spatula spread the combined mixture evenly on the pound cake. Then sprinkle the cocoa on top.
Tip:  to make this is a 13 x 9 inch pan, simply double the recipe
Place in the fridge for 4 to 6 hours before serving.
makes 12 servings; 3.5 net carbs per serving  *cooking well. com*

POUND CAKE RECIPE
 2 cups almond flour
1 cup softened unsalted butter
1 1/2 cups artificial sweetener(I only use 2 or 3 packets of the sweetener as I don't like things that sweet)
1 tsp. vanilla extract
5 eggs
1 tsp. baking powder
1/4 tsp salt

preheat oven to 350 degrees. Set mixer to medium. Cream together butter, sweetener, vanilla, eggs and salt. beat until smooth
in a seperate bowl mix flour and baking powder together
slowly add the dry mixture to the butter mixture. Beat until the batter is smooth with no lumps
Pour the batter into an 8 inch non stick cake pan.  Spray pan with pam first
bake for 45 to 50 minutes. do not overbake
store cake in a dry airtight container.

6 servings 2 carbs per serving     .Tip:  to make this in a 13 x 9 inch pan simply double the recipe