1/4 cup protein powder
1/4 cup whey protein powder
1 cup whole almond meal
1 tsp. baking powder
1 1/2 ounce butter, soft
1 egg
6 tbs. light cream
2 tbs. almond meal
Put the first 6 ingredient in a medium bowl and mix well. Cut the utter into the dry mix in small chunks. Disperse butter evenly with pastry cutter until crumbly. In separate bowl, stir together egg and cream.
continue by hand. Mix only until the dough barely sticks together. Too much kneading results in dry and less flaky biscuits.
Sprinkle 1 tbs. of ground almonds on a cutting board or the countertop. Put the biscuit dough in a single slab on top of the nut. Sprinkle another tablespoon of ground almonds on top of the dough. Pat dough down to 3/4 inch thickness. Cut 10 biscuits with a 2 inch cutter. You can also shape the biscuits by hand. Grease a large cookie sheet. Use a spatula to lift the biscuits onto the cookie sheet. Bake for about 11 to 15 minutes until light golden. Swerves 10; 5.1 carbs.
*The low carb comfort food cookbook*
12 ounces cream cheese, softened
5 eggs
15 packets Splenda
2 tsp. vanilla
1 1/2 cups whole almond meal
1 cup unprocessed vital wheat protein
1 tsp. baking powder
2 tsp. ground cinnamon
1 cup chopped walnuts
Lightly grease 12 cup muffin pan. Put cream cheese and 2 eggs in the bowl of an electric mixer. Beat until smooth and fluffy. Add the other eggs, one at a time beating briefly after each. On slow speed, stir in the rest of the ingredients except the walnuts. When mixture is well blended, stir in the walnuts. Fill the muffin pans almost to the top. (the muffins will rise slightly) Bake at 325 F. for 20 to 25 minutes or until golden brown. These muffins freeze well. 12 servings; 5.8 carbs.
*The low carb comfort food cookbook*
Preheat oven to 350 degrees Fahrenheit (163 degrees Celsius).
Spray a 9″ cake pan with extra virgin olive oil cooking spray, or just grease it with a thin layer of butter.
Dust cocoa all over the inside of the pan, tapping to evenly distribute.
Cut a round of parchment paper and line the bottom of the pan, then grease the parchment lightly.
Alternatively, you can make cupcakes. If you’d like to bake the batter as cupcakes, line 16 cupcake tins with paper liners.
Drain and rinse beans in a strainer or colander. Shake off excess water.
Place beans, 3 of the eggs, vanilla, stevia (if using) and salt into blender.
Blend on high until beans are completely liquefied. No lumps!
Whisk together cocoa powder and baking powder.
In a bowl, use a mixer to cream the butter with sweetener (erythritol or honey) until light and fluffy.
Mix in the two remaining eggs, beating for a minute after each addition.
Beat the bean mixture the rest of the batter.
Finally, stir in cocoa powder and water (if using), and beat the batter on high for one minute, until smooth.
Scrape batter into pan and smooth the top.
Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles.
If you are baking the cake as a single round layer, bake for 40-45 minutes. If you are baking the batter as cupcakes, bake for 35 minutes. Cake is done when the top springs back when you press on it.
Remove cake to a cooling rack to cool for 10 minutes.
Turn out cake from pan, and flip over again on to cooling rack.
Let cake cool until it reaches room temperature, then cover in plastic wrap. For BEST flavor, let cake sit overnight!
If you are stacking this cake, level top with a long serrated knife, shaving off layers until the cake round is flat and even.
Store cake or cupcakes in the refrigerator. For the best flavor and texture, warm the cake to room temperature before serving.
Notes
*You can use a blend of Erythritol and stevia in place of Truvia. Use 1 cup + 2 Tablespoons of erythritol, and 2 teaspoons of pure stevia extract (I like Trader Joe’s brand). Experiment with various combinations of sugar-free sweeteners, if you like. Be sure to combine multiple sugar-free sweeteners for the best taste!
*www.healthyindulgences.net * serves 15 net carbs for whole cake: 150
Zucchini, 4 large Ground beef, lean, 16 oz Onions, raw, .5 medium chopped(2-1/2" dia) Mushrooms, chopped, 5 large Ricotta Cheese, part skim milk, 2 cup Spinach, frozen, 1 package (10 oz) yields Egg substitute, liquid (Egg Beaters), .25 cup or 2 large eggs beaten Parmesan Cheese, grated, .25 cup Mozzarella Cheese, whole milk, 2 cup, shredded Tomato Paste, 2 can (6 oz) Spices 1 tsp each Onion powder, garlic Powder, oregano, basel, italian seasoning, 1/2 tsp salt
Directions
Pre heat oven to 375
In dutch oven brown ground beef, onion, and mushrooms
drain and rinse.
In another pan add tomato paste plus 1 can of water and spices. Simmer.
In large bowl add Spinach (all liquid squeezed out), Parmesan cheese, riccotta cheese, egg substitute. Mix well.
Peel zuccinni and cut off ends. Slice length wise as then as noodles.
Spray a 9 x 13 inch dish. Line bottom with sliced zuccinni,
Top with meet and mushroom mix, then Mozzarells cheese, then tomato paste mix, then spinach cheese mix.
Repeat till all ingredients are used up.
Bake in pre heated oven for 30 minutes. SERVES 8; CARBS 14
10 eggs (hard boiled peeled and chopped)
2 ripe avocados peeled, pitted and diced
1 tbs. stone ground mustard
3 tbs. fresh lemon juice
1 tbs. minced fresh dill
2 tbs. minced fresh parsley
1 tsp. paprika
1/2 cup mayonnaise(or more depending how creamy you like it)
salt and pepper
chopped tomatoes for garnish
Mix eggs with avocado, mashing the avocado slightly. Combine the remaining with the egg mixture until mixed through. Add salt and pepper to taste. Top with chopped tomatoes, if desired, and serve
6 servings; 6 carbs
3/4 cup egg substitute or 3 eggs beaten
1/4 cup chopped green onions
1/4 cup plain yogurt
2 tsp. xanthan gum. 1 tsp. ground basil salt and pepper 3/4 cup frozen broccoli florets, thawed and drained 1/3 cup (3 ounces) drained and flaked canned salmon 2 tbs. grated parmesan cheese 1 plum tomato, sliced 1/4 cup pork skins crushed
combine egg, green onions, yogurt, xanthan gum basil, salt and pepper in medium bowl until well blended. Stir in broccoli, salmon and cheese. Spread evely in prepared casserole. Top with tomato slices and sprinkle with pork skins. Bake 25 minutes until knife inserted into center comes out clean. Let stand 5 minutes before serving. serves 4; 9 carbs
TIPS FOR EATING LOW CARB Breakfast
1) Eggs are your friends. They taste great with extra fat on them (butter & bacon grease are my morning favorites), and they cook fast! Get creative:
Eggs can be scrambled with onions, peppers, & tomatoes, but they can also be scrambled with spinach or kale.
Omelets are fun. I make mine with leftover meats or cheese.
Use herbs! Salt & pepper are good as far as they go, but try an omelet or a baked egg made with rosemary & basil.
Take them “to-go” by making them portable. Bake a batch in muffin-tins. Pre-fill the tins with grated cheese, chopped veggies, and bits of bacon or other left over meats, then pour the stirred eggs on top. Bake them in the tins, let cool, remove, and PRESTO! You’ve got portable breakfasts.
poach them in your leftovers — stews, sauces, broths. So yummy!
. For lower-carb smoothie options, use coconut milk, kefir, or yogurt for the liquid and be sure to add in a low-sugar fruit like berries instead of something super-sweet like bananas or pineapples. Blend in avocados, nut butters, cocoa or vanilla extract.
2) Go coconut! Coconut flour is low in carbs and makes excellent waffles, pancakes, and muffins. Use low-sugar fruits like berries to make your “syrup” or sweeten up your muffins. Lunch
1) Leftovers make life easy! It can be as simple as eating the same thing you ate for dinner the night before, or you can get creative. Keep your meats & veggies separate when you cook them for dinner, mixing them only on your dinner plates as you serve them. Then store them separately in your fridge. After a few days of doing this, you’ll have a variety of meats and cooked vegetables. Mix & match your leftovers with different sauces and it’s like eating a whole new meal.
2) Eat salads. Big ones. Pile them with whatever vegetables turn you on and top with a source of protein. That can be leftover taco meat, leftover bits of diced steak, leftover pulled chicken, leftover diced pork chops, hard boiled eggs, smoked salmon, tuna, nuts, you get the picture. Dress the salad with something REALLY fattening. I make all my own salad dressings on-the-go with whatever inspires me. Sour cream or homemade mayo mixed with healthy oils make for a tasty, creamy base to which you can add various herbs or spices. Dinner
1) Replace rice with grated cauliflower! It cooks in a lot less time, has almost no carbs, and serves well to replace rice in 95% of recipes.
2) You love pasta because of the SAUCES. So keep eating all those sauces, but pour them over your meat & veggies instead of over the pasta.
3) The same thing is true for tacos, fajitas, burritos, and everything else you put in a tortilla. You love it because of what’s INSIDE it, so put the insides in a bowl and enjoy it without the extra carbs.
4) Use “pasta” that’s made from vegetables. Asian markets sell a kelp/seaweed pasta and a mushroom pasta. Or you could use spaghetti squash or stringed zucchini to get your “pasta” fix.
5)
6) What about pizza? How can you give that up? There are quite a few recipes out there for decent cauliflower crusts, or you can do what I do: make pizza soup! All the ingredients I love in my pizza, but with extra “sauce” serving as the soup base. Sweets
1) You’ll need to kick your sweet tooth, and it’s best to do that cold-turkey.
2) If you find yourself craving sweets, eat fat! Cook those eggs in extra butter, drizzle your steamed veggies with bacon grease, stir coconut oil or full-fat raw cream into your hot tea or coffee. Eating more fat will clear your foggy-headed brain and make that carb craving disappear. Snacks
1) Pick snack foods you actually like.
2) Make them protein-rich. Hard-boiled eggs, slices of hard cheese a handful of nuts.
3) Explore other cultures. Asian markets have a slew of inexpensive, interesting snack-ish foods that are quite nutrient-dense — everything from dried anchovies (taste like little chips!) to kelp chips fried in palm or coconut oil.
4) Fry your own snacks! Fry cheese in coconut oil or bacon grease. WOW. Fry veggies (I like fried onions & peppers) in coconut oil or lard until crisp. Notes
1) Stick to eating Real Food. Don’t buy into the low-carb “alternatives” to things like pre-prackaged snack bars or Atkins Meals and protein shakes
2) Substitute almond milk or almond/coconut milk unsweetened for regular cows milk. Cows milk has sugar in it.
THIS IS NOT A LOW CARB RECIPE--IT IS FOR PALEO WAY OF EATING
Canola oil for coating the pan
3/4 cup (100g or 3.5 oz) buckwheat flour
3/4 cup (100g or 3.5 oz) all-purpose flour (can sub with buckwheat flour for a 100% buckwheat pancake if you wish)
3 Tbsp sugar or splenda
1/2 teaspoon salt
1 teaspoon baking soda
3 Tbsp unsalted butter, melted
1 egg (optional)
2 cups (475 ml) buttermilk
Method
1 Heat a well-seasoned griddle, cast iron skillet, or stick-free pan on medium heat. The pan or griddle should be ready for the batter as soon as it is mixed. 2 Whisk together the dry ingredients—the flours, sugar, salt, baking soda—in a large bowl. In Pour the melted butter over the dry ingredients and start stirring. Beat the egg with a fork and stir it into half of the buttermilk. Add the buttermilk/egg mixture to the dry ingredients, then slowly add in the rest of the buttermilk as needed to get to the right consistency for your batter (you may not need all of the buttermilk, depending on what type of buttermilk you are using and the brand of flour). Stir only until everything is combined. Do not overmix. A few lumps are fine. 3 Put a small amount (a half teaspoon) of vegetable oil on the pan or griddle and spread it around with a paper towel to coat. Ladle the batter onto the hot surface to the desired size, about 4-5 inches wide. (A 1/4 cup measure will ladle about a 4-inch pancake.) Reduce the heat to medium-low. Allow the pancake to cook for 2-3 minutes on this first side. Watch for bubbles on the surface of the pancake. When air bubbles start to rise to the surface at the center of the pancake, flip the pancake. Cook for another 1-2 minutes, or until nicely browned. 4 Keep your pancakes warm on a rack in the oven set on "warm," or stack them on a plate and cover with a towel as you make more. Spread more oil on the pan as needed between batches of pancakes.
Serve with butter and sugar free maple syrup.
For gluten free use all buckwheat flour in this recipe
Note:Researchers have discovered that special nutrients in buckwheat may contribute to blood sugar control. Buckwheat bran is an important natural source of quercetin and isoquercetin. Quercetin and isoquercetin are both powerful “a-glucosidase inhibitors” — meaning they prevent the digestion of carbohydrates and reduce their impact on blood sugar. A Chinese research team studied the blood-sugar-lowering effect of isoquercetin in mice with type 2 diabetes. Isoquercetin was administrated at doses of 50, 100 and 200 milligrams/kilogram (mg/kg) for 35 days. They found that fasting blood glucose concentration was decreased with the 200 mg/kg group the most efficiently compared with a diabetic control group. As an added bonus, there was a significant decrease in triglycerides and total cholesterol. Glucose tolerance was improved, and the immune-reaction of pancreatic islet beta cells (beta cells store and release insulin) was boosted. The research team concluded that isoquercetin helped regulate blood glucose level and lipids. They suggested that isoquercetin may be useful in the treatment of type 2 diabetes mellitus. - See more at: http://www.doctorshealthpress.com/food-and-nutrition-articles/try-pancakes-to-regulate-blood-sugar#sthash.RD2pHLP9.dpuf
2 tbs. lime juice
1 tsp. xanthan gum
1/2 tsp. ground cumin
salt, pepper
1 1/2 fresh or frozen(thawed), uncooked, large shrimp(about 24) peeled and deveined
1/3 cup chicken broth
1 1/2 medium yellow bell peppers, chopped(1 1/2 cups)
1 1/2 medium red bell peppers, chopped(1 1/2 cups)
1 cup chopped red onion
2 cloves garlic finely chopped
1/8 tsp. red pepper(cayenne)
2 tbs. chopped fresh cilantro
Mix lime juice, cornstarch, cumin, salt, pepper in a small bowl. Stir in shrimp. cover and refrigerate for 1 hour. Heat broth to boiling in 12 inch skillet. Add bell peppers, onion, garlic, red pepper and cilantro; stir fry 2 minutes. Add shrimp mixture stir fry 3 or 4 minutes or until shrimp are pink
serve 6; carbs 6
Heat oil in 12 inch skillet over medium high heat. Add onion; stir fry 2 minutes
stir in green beans, , water, bouillon granules and garlic powder. Cover an cook 3 minutes stirring occasionally, until vegetables are tender. Stir in marmalade and tarragon. Garnish with almonds serves 8; carb 8 g. Tip: to toast almonds, heat oven to 350. Place almonds in ungreased, shallow pan. Bake about 10 minutes, stirring occasionally, until golden brown. Recipe submitted by Edith Weil
Slice the zucchini in half. Slice off the bottom to keep in stable.
Brush with olive oil and top with garlic or garlic powder. Top with sliced tomatoes, salt and pepper to taste. Use mozzarella cheese, Parmesan cheese or mixed blend.sprinkle with basil.. Bake 375 for 20 to 30 minutes until soft.
Almond Pie Crust 2 cups almond flour 1/2 cup Splenda or Stevia 1 tsp. vanilla 1/2 cup melted unsalted butter Using an electric mixer, combine the almond flour, sweetener vanilla and butter together. Beat until blended. Pour the crust into an 8 inch pie plate and spread evenly on bottom and sides. Bake at 350 degrees for 8 minutes. Remove from oven and place in the fridge. Prepare filling. serves 8; 2 net carbs Recipe submitted by Edith Weil
SUMMER SQUASH PIZZA CRUST
4 cups finely shredded squash or zucchini
3/4 cup almond flour
3/4 cup grated Parmesan cheese
1/2 cup shredded mozzarella cheese... 2 eggs lightly beaten salt, pepper olive oil Sprinkle 1 tsp. salt over squash or zucchini; transfer to a strainer. Let stand 30 minutes and press all remaining liquid out of squash. In a medium bowl, combine squash, flour, parmesan cheese, mozzarella cheese, eggs and pepper. mix well spread the mixture into a greased and floured jellyroll pan. Bake at 350 for 25 minutes . Remove the pan from the oven and increase the oven temperature to Broil. Brush the top of the crust with oil and broil for 5 minutes or until crust is lightly browned. Allow the crust to cool slightly and slide spatula underneath all edges and under the middle. Place a large baking sheet over the top of the crust and flip the crust over so that the bottom is now facing up. Brush the top with oil and place under broiler for 5 minutes until lightly browned. Cover with desired toppings. serves 4; carbs 9 Recipe submitted by Edith Weil
1 (9 ounce) pkg. green giant frozen asparagus cuts, thawed
4 eggs, hard boiled and sliced
1/2 cup sliced green onions
1 tbs. butter
1 tsp, xanthan gum thickener
1-1/4 tsp. dried thyme leaves
pepper, salt
1 cup half and half
1/2 cup shredded swiss cheese
2 tbs. crushed pork rinds
heat oven to 350 degrees. arrange asparagus evenly in bottom of ungreased 9 inch square pan. Layer egg slices over asparagus. In medium saucepan over medium-high heat, cook and stir onions in butter until tender. Stir in thickener salt, thyme and pepper. Cook until mixture is smooth and bubbly, stirring constantly. Gradually add half and half. cook until mixture boils and thickens, stirring constantly. Remove from heat; stir in cheese until melted. Spoon evenly over eggs and asparagus. Sprinkle with pork rind. Bake at 350 degrees for 20 minutes or until heated. 4 servings; 9 carbs
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 (found at Wal-Mart super stores) 1/2C White Wine 1/4C Olive oil 8oz shredded mozzarella
Preheat oven to 375
spray a 13/9" pan with pam
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.
White Chicken Enchilada Casserole (Wheat/Grain/Gluten Free) #1
Ingredients: ...
8 to 10 6-inch grain free tortillas(recipe below)
2 to 3 cups cooked chicken, shredded or chopped
2 cups shredded Monterey Jack cheese (or pepper-jack cheese for added spiciness) shred from block
2 tablespoons butter
6 ounces brick style cream cheese
2 cups chicken broth
1 cup sour cream
1 4-ounce can diced green chilies, drained
For the tortillas:
1 cup egg whites or Egg Beaters
3 tablespoons water
1/2 cup blanched almond flour
2 tablespoons plus 2 teaspoons ground golden flax
4 teaspoons finely grated Parmesan
Dash of sea salt
Generous dash of ground chipotle chile (or other seasoning of choice such as smoked paprika, etc.)
Directions:
To make the tortillas:
Whisk all ingredients together in a small bowl to form a smooth, thin batter (makes approximately 1-1/2 cups batter). Lightly spray a 10-inch non-stick skillet with olive oil spray and heat over medium-high heat. Pour a few tablespoons batter into hot skillet, tilting the pan and using a circular motion to evenly distribute the batter in the bottom to make an approximate 6-inch tortilla. Cook approximately 1 to 2 minutes, until very lightly browned and cooked around edges. Carefully loosen and flip using a rubber spatula; cook for another 1 to 2 minutes. Transfer to a plate and repeat for remaining tortillas (lightly re-spraying pan for each). Makes approximately 8 to 10 6-inch tortillas.
To assemble the casserole:
1. Preheat oven to 350 degrees. Grease a 9 x13" casserole dish
2. Mix shredded chicken and 1 cup cheese in a large bowl. Divide mixture evenly and roll up in tortillas and place seam side down in casserole dish.
3. In a sauce pan, melt butter, stir in cream cheese and cook on low until melted, about 1 to 2 minutes. Stir in broth and simmer over medium heat, whisking until smooth and slightly thickened and bubbly, stirring frequently.
4. Stir in sour cream and green chilies and heat just until hot; do not to boil.
5. Pour sauce over enchiladas and top with remaining shredded cheese.
6. Bake approximately 25 minutes or until bubbly; run under broiler for a few minutes until cheese is light golden brown.
CHICKEN ENCHILADAS # 2
3 cups cubed, cooked chicken pieces
1 cup sour cream
1 cup softened cream cheese
1 1/2 cup montery jack cheese shredded... 1 1/2 cup colby cheese shredded 1 can chopped chilis 2 tbs chopped onions 1/4 tsp. pepper 10 tortillas (low carb or make your own grain free-recipe below) 1 cup colby cheese shredded
combine chicken, whipping cream, cheeses, chilies, onion and pepper. Mix, put 1/2 cup on each tortilla. Roll up Place in sprayed with oil spray glass baking pan. Top with the colby cheese. bake for 20 minutes at 350 degrees.
For the tortillas:
1 cup egg whites or Egg Beaters
3 tablespoons water
1/2 cup blanched almond flour
2 tablespoons plus 2 teaspoons ground golden flax
4 teaspoons finely grated Parmesan
Dash of sea salt
Generous dash of ground chipotle chile (or other seasoning of choice such as smoked paprika, etc.)
Directions:
To make the tortillas:
Whisk all ingredients together in a small bowl to form a smooth, thin batter (makes approximately 1-1/2 cups batter). Lightly spray a 10-inch non-stick skillet with olive oil spray and heat over medium-high heat. Pour a few tablespoons batter into hot skillet, tilting the pan and using a circular motion to evenly distribute the batter in the bottom to make an approximate 6-inch tortilla. Cook approximately 1 to 2 minutes, until very lightly browned and cooked around edges. Carefully loosen and flip using a rubber spatula; cook for another 1 to 2 minutes. Transfer to a plate and repeat for remaining tortillas (lightly re-spraying pan for each). Makes approximately 8 to 10 6-inch tortillas.
LOW CARB CREPES
1 cup unsweetened almond flour
1/2 cup almond milk
2 eggs.... 2 tbsp melted butter or coconut oil or avocado oil
Crack eggs into almond flour and mix until the mixture becomes gooey and pasty. Then add , milk and . Mix well. If too thick add more milk. Finally add the butter and mix until the batter is smooth. It might be slightly lumpy and that’s totally fine.
Next spray a little oil onto a griddle pan and heat the pan on medium high heat. A great way to tell if the griddle is ready is to put a little water on your fingers and flick it into the pan. If the water sizzles then your pan is ready.
Crepes are all about your tilting and swirling technique. Just remember: tilt and swirl. Tilt and swirl people. It’s all in the wrist. Ready?
Pour about 1/4 cup batter onto the center of the griddle. Tilt your griddle by the handle and swirl the batter around as it makes a bigger and bigger circle. When you’ve got no more wet batter to swirl around lay it back on the burner and continue cooking about a minute, two minutes max. Then flip it over and let brown for just another 30 seconds. This batter will make about 8 crepes.
Italian Shepherd's Pie with Mashed Cauliflower - Low Carb
...
Serves: 6
Ingredients
•3 lbs of ground beef (or turkey or chicken)
•15 crimini or baby portabella mushrooms chopped
•2 medium sized red bell pepper chopped
•¾ cup of dice red onions
•2 heads of cauliflower roasted or (3) 16 oz bags of frozen cauliflower heated
•¾ cup chicken broth
•6 tsp garlic minced
•3 tsp fresh rosemary
•3 tsp fresh thyme
•3 tsp fresh basil
•1 tsp oregano
•16 oz can diced tomatoes
•16 oz tomato sauce (sugar free)
•salt and pepper
Instructions
1.Preheat oven to 350 degrees.
2.Brown ground beef on medium setting until cooked through.(then drain fat)
3.While ground beef is browning, chop all vegetables.
4.Heat up bag of frozen cauliflower in microwave until steaming and cooked through or roast cauliflower in the oven on 400 degrees with drizzled olive oil for about 45 minutes.
5.Add cauliflower to Vita Mix blender or food processor and add chicken broth and 1 tsp garlic.
6.Blend until smooth.
7.Transfer ground beef to side dish then add vegetables and remaining garlic.
8.Stir and pick up any brown bits on the bottom of the pan and saute vegetables until tender.
9.Add back ground beef and remaining and tomato sauce and diced tomatoes to the pan of sauteed vegetables and stir.
10.Transfer meat and vegetable mix to your baking dish(es) and then spread on mashed cauliflower until evenly coated.
11.Place in the oven for 20-30 minutes until bubbly on the sides.
12.Remove from the oven and let it rest for about 5 minutes before serving
2 tbs bacon grease
1 large onion chopped
3 cloves garlic, chopped
3/4 tsp. salt
1 tsp. crushed red pepper flakes
3 tbs. paprika(Hungarian Sweet)
1(2 to 3 pound) whole chicken, cut into pieces(skin removed)
1 cup water
1(14.5 ounce) can diced tomatoes
2 tbs flour(or if you are grain free use Bob Mill's xanthan gum)
1(8 ounce) container of sour cream
Heat bacon grease; add onion, garlic, salt, crushed red pepper flakes. Saute until onion is translucent. Add chicken pieces. Pour water over chicken. Cook one hour then check to see that chicken is no longer pink in the middle; add more water as needed. Stir in tomatoes(reserving liquid). Stir liquid from tomato juice with flour and sour cream in a bowl. Mix until well blended. Add slowly to chicken mixture stirring constantly. Keep stirring until mixture gets thick. Heat thoroughly. Serve with spaghetti squash noodles or zucchini noodles. Serves 4; carbs 9
Mix 1/2 cup cold water with 2 tbs. plain gelatin
1 lb. cottage cheese
1 cup Splenda ( or to taste)
1 small container of heavy cream(whipped) 2 egg yolks 2 egg whites 2 tsp. grated lemon rind
Mix 1/2 cup cold water and 2 tbsp. plain gelatin
Let mixture stand. Beat yolks(save whites). Add 1/2 cup Splenda or Stevia and milk to yolks. Cook over boiling water until like custard. Add gelatin mixture to this while warm and stir until dissolved. Cool until mixture starts to thicken then add cottage cheese and vanilla. Whip cream, egg white and 1/2 cup Spenda(or to taste) together, add lemon rind. Fold all into mixture. Pour into a glass 9 by 13 pan. Refrigerate 2 hours. Serve cold. Keep in refrigerator for up to a week. Serves 12; 5 carbs
8 large chicken breasts
1 small jar of chipped beef
8 strips of bacon
2 cups whipping cream
1 (4 ounce) can mushrooms, drained
1 pint sour cream
Paprika
Line 9 by 13 pan with whole jar of chipped beef. Wrap bacon around each chicken breast and place on top of the beef. Mix mushrooms, sour cream and cream. Pour over chicken. Bake at 325 degrees for 1 1/2 hours. Sprinkle on paprika Serves 8; carbs 8
preheat oven to 450. Whisk flour, 1/2 tsp. salt and pepper in a shallow dish. Dredge turkey in the mixture discard any leftover flour).
Heal oil in a large ovenproof skillet over high heat. Add the turkey; cook until golden brown on one side, 3 to 5 minutes. Turn the turkey over and transfer the pan to the oven. Roast until the turkey is just cooked through and no longer pink in the middle, 15 to 20 minutes. Transfer the turkey to a plate and tent with foil to keep warm.
Place the skillet over medium heat. Add shallots and thyme and cook, stirring constantly, until the shallots begin to brown, 30 seconds to 1 minute. Add blueberries, vinegar and remaining 1/4 tsp. salt; continue cooking stirring occasionally and scraping up any brown bits, until the blueberries burst and release their juices and the mixture becomes thick and syrupy, 4 to 5 minute. Slice the turkey and serve with the blueberry pan sauce. Serves 4; 8 carbs
Preheat grill to 350(medium high) heat. Cut an 18 by 12 inch sheet of heavy duty aluminium foil. Place mushrooms in center of foil. Drizzle with butter, sprinkle with 1/4 tsp. salt. Gather edges of foil to form a pouch tightly seal edges.
Stir together cream cheese and next 3 ingredients in a small bowl. Combing ground round 3/4 tsp. pepper and 1/2 tsp. salt in a large bowl until blended. Do not overwork meat mixture. Shape mixture into 8 (4 inch) patties; spoon cheese mixture evenly into center of each of 4 patties. Top with remaining 4 patties, pressing edges to seal. Cover and chill 30 minutes.
Grill patties, covered with grill lid, 6 to 7 minutes on each side or until done. At the same time, grill mushrooms in foil packet, covered with grill lid, 10 minutes or until tender, turning once. Top hamburgers with mushroom mixture.
2 (16 ounce bottles of zesty Italian dressing)
1/4 cup low sodium soy sauce
1/4 cup dry red wine
1 garlic clove, minced
1/2 tsp lemon pepper
1 (5 to 6 lb) beef tenderloin, trimmed
Serve with horseradish cream sauce
Stir together the first 5 ingredients and pour into a large shallow dish or zip lock plastic freezer bag add tenderloin. Cover or seal and chill 8 hours turning meat occasionally.
Preheat grill to high heat. Remove meat from marinade, discarding marinade. Grill covered with lid 24 minutes, turning occasionally. Reduce temperature to medium low heat grill; covered with lid, until meat thermometer registers 145(medium rare) or 160(medium). Let stand 15 minutes before slicing. Place tenderloin on a serving tray.
10 cups diced cooked chicken
10 cups diced celery
2 cups chopped green onions
2 (4 ounce) cans chopped green chilies
1 (5 3/4 ounce) can of black olives (optional)
2 cups chopped water chestnuts
5 cups shredded cheddar cheese
2 cups mayonnaise
2 cups sour cream
5 cups crushed pork rinds Tip: don't add the crushed pork rinds until right before you put this dish into the oven.
Combine first 6 ingredients. Add to 2 cups cheddar cheese. Mix together mayonnaise and sour cream. Add to chicken mixture and toss. Spoon into 2 (13 by 9) inch glass casseroles dishes. Top with the rest of the cheese and the pork rinds. Bake at 350 degrees for 20 to 25 minutes. Serves 12. carbs 10
In a large bowl combine turkey or chicken, cream of chicken soup, celery, mayonnaise, almonds, eggs, pimiento, and onion. Transfer to a 2 quart rectangular baking dish. Sprinkle with crushed pork rinds. Bake at 350 degrees about 30 minutes or till heated through. Makes 6 servings. 6 carbs
1-1/2 cups chopped fresh mushrooms
1 small zucchini quartered lengthwise and sliced (1 cup)
3/4 cup reduced sodium chicken broth or beef broth
1/2 cup chopped green sweet pepper (1 small)
1/2 cup chopped red sweet pepper (1 small)
1/2 cup bulgur
1 tsp. dried basil, crushed
1/2 tsp. dried marjoram, crushed
1/2 tsp. dried thyme, crushed
1/4 tsp. pepper
8 medium cabbage leaves
1/4 cup finely grated Parmesan cheese
2 tsp. lemon or lime juice
1/4 tsp. hot pepper sauce
2 tbs. grated Parmesan cheese (shredded from a block)
In a large saucepan combine mushrooms, zucchini, broth, sweet peppers, bulgur, basil, marjoram, thyme, and pepper. Bring to boiling; reduce heat. Cover and simmer for 5 minutes. Remove from heat; let stand, covered for 5 minutes
Meanwhile fill a big pot with water; bring to boiling. Cut out center vein from cabbage leaves, keeping each leaf in one piece. Immerse leaves 4 at a time, into the boiling water for 3 minutes or until leaves are limp. Drain well.
Stir the 1/4 cup Parmesan cheese and lemon or lime juice into bulgur mixture. Place about 1/4 cup of the bulgur mixture on each cabbage leaf. fold in sides. starting at an unfolded edge, carefully roll up each leaf, making sure folded sides are caught in the roll. Stir hot pepper sauce into tomato sauce. Spoon about 1/3 cup of tomato sauce into a 2 quart square baking dish. Place cabbage rolls in dish. Spoon remaining sace over cabbage. rolls. Bake, covered in a 400 degree oven about 15 minutes or till heated through. Sprinkle with the 2 tbs. Parmesan cheese. Makes 4 servings; carbs 10
6 slices low carb bread without crusts
1 1/2 cup diced cooked ham
1/4 cup minced onion
1/4 up minced green peppers
1 (14 ounce can mushrooms), drained
1/3 cup sliced black olives
8 ounces cheddar cheese
12 eggs
1 1/2 cups milk
Butter 9 by 13 inch glass dish. Layer in order: bread, ham, onion, pepper, mushrooms, olives, cheese. Beat eggs add cream. Pour over ingredients already in dish. Refrigerate overnight. Bale 325 (1) to 1 hour 15 minutes covered with foil. Uncover last 5 minutes. serves 12; 10 carbs
8 medium to large cabbage leaves
3/4 pound ground beef, 3/4 pound ground pork
1/3 cup chopped onion(one small)
1 7 1/2 ounce can tomatoes, diced
1/2 cup water
1/2 tsp. dried thyme, crushed
1/4 tsp. pepper
1/3 cup long brown rice(dry)
2 tsp. sweet paprika(optional)
1/4 cup shredded Swiss cheese
1 (15 ounce can) tomato sauce
1 packet Splenda
1/2 tsp. dried thyme
1/4 cup shredded Swiss cheese
Remove center veins from cabbage leaves keeping each leaf in 1 piece. Immerse leaves, 4 at a time into boiling water about 3 minutes or until limp. Drain well
For filling, in a large skillet cook meat and onion till meat is brown and onion is tender. Drain off fat, stir in undrained tomatoes, 1/2 tsp. thyme and pepper and rice. Reduce heat, simmer, covered, for 15 minutes or until rice is tender. Stir in 1/4 cup Swiss cheese.
Place about 1/3 cup filling on each cabbage leaf. Fold in sides. Starting at an unfolded edge, carefully roll up each leaf, making sure folded sides are included in the roll.
For sauce, in a small mixing bowl stir together tomato sauce, Splenda and 1/2 tsp. thyme. Pour 1/2 of the tomato mixture into a 2 quart square baking dish. Arrange cabbage rolls atop the tomato mixture. Spoon remaining tomato mixture atop. Bake, uncovered at 350 degrees for 30 minutes or until heated. Sprinkle with 1/4 cup Swiss cheese. Let stand 2 minutes until cheese melts. serves 4; 27 carbs Tip: Use this same recipe for Stuffed peppers. Instead of using cabbage, use green bell peppers that have been hollowed out and substitute the shredded Swiss cheese with shredded American Cheese.....Better Homes and Gardens Cookbook
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2 medium carrots, sliced (for ketogenic substitute broccoli or green beans)
1 medium onion, sliced
1 celery rib, sliced
3 lb. boneless chuck roast, trimmed of fat
1/4 tsp. pepper
1 envelope dry onion soup mix
2 cups water
1 tbs. vinegar
1 bay leaf
half a small head of cabbage, cut into wedges
2 tbs. melted butter
1 tsp. xanthan gum
2 tbs. horseradish
place carrots, onion, and celery in slow cooker. Place roast on top. Sprinkle with pepper. Add soup mix water, vinegar, and bay leaf. Cover, cook on Low 7 to 9 hours. Remove beef and keep warm, Just before serving, slice into pieces. Discard bay leaf. Add cabbage to juice in slow cooker. Cover cook on high 1 hour or until cabbage is tender. Melt butter in saucepan. Stir in xantham gum Add 1 1/2 cups liquid from slow cooker. Stir in horseradish and 1/2 tsp. salt. Cook over low heat until thick and smooth, about 2 minutes. Return to cooker and blend with remaining sauce in cooker. Serve over meat.
2 lbs. beef round cut in 3 " by 1" strips
2 tbs. olive oil
1/4 cup sodium reduced soy sauce
1 garlic clove, minced
1 cup chopped onions
1 packet of splenda
1/4 tsp. pepper
1/4 tsp. ground ginger
2 large green peppers cut in strips
16 ounce can diced tomatoes
1/2 cup cold water
1 tbs arrowroot or 1tsp. xanthan gum
brown meat in oil in saucepan. transfer to slow cooker. combine soy sauce, garlic, onions, splenda, pepper, and ginger. Pour over meat. Cover Cook on low 5 to 6 hours. Add green peppers and tomatoes. Cook one hour longer. Combine water and arrowroot to make paste. Stir into slow cooker. Cook on High until thickened about 10 minutes.
6 to 8 servings; 10 carbs Tip: If you like you can add 1/2 tsp. red pepper flakes for a little heat
3 tbs. balsamic vinegar
3 tbs. sugar free honey (honey tree found at walmart)
2 tbs. Dijon mustard
2 tbs. capers, rinsed
2 cloves garlic, minced
4 boneless, skinless chicken breasts
1/4 tsp. salt
fresh ground pepper to taste
2 teaspoons extra virgin olive oil
whisk vinegar, honey, mustard, capers and garlic in a small bowl.
place chicken between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season chicken with salt and pepper.
Heat oil in a large nonstick skillet over medium high heat. Add the chicken and cook until the underside is well browned about 5 minutes. Turn the chicken over and cook for 2 minutes more. Add the honey mustard mixture to the skillet. Partially cover the pan; cook until the chicken is no longer pink in the center and the juices are clear, 4 or 5 minutes. Transfer chicken to a platter, top with pan sauce and serve.
Preheat oven to 475 F. Set a wire rack on a foiled lined baking sheet an coat with cooking spray.
Place almonds, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped. With the motor running, drizzle in oil; process until combined. Put beaten eggs in a shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; to to coat. Discard any remaining egg and almond mixture. Place the tender on the prepared rack and coat with cooking spray turn and spray the other side.
Bake the chicken finger until golden brown and crispy. no longer pink in the middle. 20 to 25 minutes.
1 tbs. toasted sesame oil
1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1 inch pieces
1 pound chicken tenders cut into bite size pieces
4 scallions, trimmed and cut into 1 inch pieces
2 tbs. minced, fresh ginger
1 tbs. oyster flavored sauce
1 tsp. chili garlic sauce(sugar free)
1/4 cup shelled salted pistachios, coarsely chopped
Heat oil in wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring for 4 minutes. Stir in scallions, ginger, oyster sauce and chili garlic sauce. Cook, stirring until chicken is juicy and just cooked through. Stir in pistachios and serve immediately
4 servings; 7g carbs
Preparation 1.Preheat oven to 375°F. Coat an 8 1/2-by-4 1/2-inch loaf pan with cooking spray.
2.Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until translucent and starting to brown, about 5 minutes. Pour in beer and increase heat to high. Bring to a vigorous boil; cook until the liquid is quite syrupy and the mixture reduces to about 3/4 cup, 8 to 10 minutes. Transfer to a large bowl. Stir in thyme, dry mustard, salt and pepper. Let cool for 10 minutes.
3.Add beef, turkey, pork rind crumbs, parsley, egg and egg white to the onion mixture. With clean hands, mix thoroughly and transfer to the prepared pan.
4.Bake the meatloaf until an instant-read thermometer registers 160°F when inserted into the center, about 1 hour 20 minutes. Let rest for 5 minutes; drain accumulated liquid from the pan and slice. 8 servings; 6 carbs
Topping:
2/3 cup almond meal
1/4 cup flax seed meal
2 tbsp coconut flour
1/3 cup chopped pecans
1/4 cup oats (optional, adds carbs)
1 tsp stevia extract
2 tbsp granulated erythritol
5 tbsp butter, in 1/4 inch pieces
Preheat oven to 350F.
In a medium bowl, mix together rhubarb, strawberries and stevia. Sprinkle xanthan gum over and mix well. Spread filling in a 8×8 glass casserole dish or baking pan. If using a metal pan, grease bottom and sides prior to spreading the filling.
Combine first seven topping ingredients in a medium bowl. Using a pastry cutter or two knives, cut in butter until mixture resembles coarse crumbs. Spread topping evenly over filling.
Bake for 30-40 minutes or until filling bubbles up and topping is golden brown. If topping appears to be browning too quickly, cover with foil until filling is done.
Remove from oven and let cool at least 10 minutes before serving.
Serves 10. Total carbs 10.6 per serving, 4.2g carbs when subtracting erythritol and fiber.
A spaghetti squash crust puts an enticing spin on this spinach and mushroom
quiche!
Ingredients
1 small spaghetti squash
1 TBS olive oil
1/2 small onion, diced
1 cup mushrooms, sliced
3 cups fresh spinach
1/2 cup swiss cheese
4 eggs
3/4 cup milk
1/4 tsp garlic salt
Pepper to taste
Directions
Preheat the oven to 400 degrees F.
Split the spaghetti squash in half lengthwise and place face down on a foil
lined and greased baking sheet. Bake for 35 minutes or until the squash is
tender.
Remove from oven and let cool slightly.
When cool enough to handle, using a spoon, remove the seeds and insides, and
then with a fork, shred the spaghetti squash out of it's shell and press into a
10-inch quiche pan or a pie dish. Set aside.
In a large skillet, heat the olive oil over medium heat. Saute the onion and
mushroom until tender. Add the spinach and toss around until wilted. Remove from
heat.
Sprinkle the cheese on top of the spaghetti squash crust in the quiche dish
and then add the vegetables.
Beat the eggs, milk, and seasonings together and pour over the
vegetables.
Bake at 400 for 40 minutes or until the eggs are cooked through and the top
has browned.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
Heat olive oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.
1 In large saucepan, combine water, chicken broth, green onion, soy sauce, garlic, five-spice powder, and ginger. 2 Bring to boil. Add bok choy, sweet pepper strips, and somen. 3 Return soup to boil, and then reduce heat to gentle boil for 4 to 5 minutes, until noodles are tender. 4 Add chicken. Stir until heated thoroughly. Serve immediately.
GRILL DIRECTIONS: Heat grill. In small bowl, combine dill, mustard and honey; mix well. Place 2 tablespoons mustard mixture in a small bowl; stir in mayonnaise until well blended. Refrigerate sauce until serving time. Reserve remaining mustard mixture for brushing on salmon.
When ready to grill spray sin side of salmon with nonstick cooking spray. Place salmon, sin side down on gas grill over medium heat or on charcoal grill 4 to 6 inches from coals. Spoon reserved mustard mixture onto salmon, spreading evenly; cover grill. Cook 10 to 15 minute or until fish flakes easily with a fork. Serve mayo-mustard mixture with salmon. 6 servings; 3 gram carb
Preheat oven to 400 degrees. Brush a rimmed baking sheet with olive oil. Halve 2 medium zucchinis lengthwise and scrape out seeds. Place cut side up on sheet and season with coarse salt and ground pepper.
In a small bowl, combine 2 plum tomatoes that have been halved, seeded, and diced small, and 1/4 tsp each chopped fresh oregano leaves and white vinegar. season with salt and pepper. Top zucchini with tomato mixture. Bake until zucchini is tender about 20 minutes.
Heat broiler, with rack in top position. Top zucchini with 5 ounces fresh mozzarella, torn into 1 inch pieces. Broil until cheese is brown and bubbling. 1 to 2 minutes. Serve immediately. Serves 4; 5 g. carbs
Directions