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

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

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

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

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

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

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

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

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

BUCKWHEAT NOODLES AND GRILLED VEGETABLES(click here to print)

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

Grilled Vegetables with Fresh Herbs and Soba Noodles Serves: 6

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

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

BUCKWHEAT CHOCOLATE CHIP COOKIES

FOR PALEO (this recipe is not low carb)

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

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

• Total Time: 26 minutes

Preparation

Preheat oven to 375° F / 190° C

Line 2 large baking sheets with parchment paper or lightly oil

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

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

*www.glutenfreecooking.about.com*

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

BLUEBERRY MUFFIN IN A MUG

                                                                                 

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

          Recipe submitted by Wendy Payan

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

PUMPKIN SPICE MUFFIN IN A MUG

Ingredients

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

Directions

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

Serving Size: 1 serving   14 g. carbs

Number of Servings: 1 

*www.sparkpeople.com*

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

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

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



Recipe submitted by Thor Baker
*www.t2dcoaching.com

BUCKWHEAT: PALEO DIET HOW TO MAKE SOBA NOODLES FROM SCRATCH

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




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

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

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

EASY SPAGHETTI SQUASH CASSEROLE

INGREDIENTS:

1 spaghetti squash, halved lengthwise and seeds removed

1 tbs olive oil

1 small onion chopped

2 cloves garlic chopped

1 tbs. chopped fresh basil leaves

1 cup cottage cheese (1%)

1 can cream of chicken soup

1 jar of chopped mushroom pieces (drained)

1/2 cup shredded mozzarella cheese

1/4 cup chopped dried parsley

salt, pepper

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

recipe submitted by Edith Weil 

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

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

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

4 carbs
*www.jessiskitchen.com*

APPETIZERS: LOW CARB FRIED PICKLES(click to print)

FRIED PICKLES

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

Instructions

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

*www.realhousemoms.com*

COOKIES LOW CARB CHRISTMAS COOKIES

CHRISTMAS COOKIES





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

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

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

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

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

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

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

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

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

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

5 g net carbs

COCONUT RUM CREAM CHEESE FROSTING                    

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

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

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

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

*www.ginnyslowcarbkitchen.blogspot.com*

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

BASIL, HAM, AND SWISS CHICKEN BREASTS




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

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

*www.lowcarblayla.blogspot.ca*

MAIN DISH: ZUCCHINI LASAGNA(click here to print)

ZUCCHINI LASAGNA

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

Preparation:

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

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

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

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

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

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

Serves: 8

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

- *www.asweetlife.org*

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

GARDEN SAUTE


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

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

recipe submitted by Edith Weil

MAIN DISH: BOURBON CHICKEN(click here to print)

BOURBON CHICKEN

Ingredients

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

Directions

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

*www.myfridgefood.com*

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

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

Instructions

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

*www.cookswithcocktails.com*

3.2.2708

  

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

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

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

submitted by Terri Boros-Bowers

SPIRALIZED: CHICKEN SOUP WITH ZOODLES(click here to print)

• CHICKEN SOUP WITH ZOODLES
  2 tablespoons olive oil
• 1 cup diced onions
• 1 cup diced celery
• 3 cloves garlic, minced
• 5 (14.5 ounce) cans low-sodium chicken broth
• 1

• 3/4 pound cooked chicken breast, cut into bite sized pieces
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1 pinch dried thyme (optional)
• salt and ground black pepper to taste
• 3 zucchini squash, cut into 'noodles' using a spiral slicer or vegetable peeler

Directions

1. Heat olive oil in a large pot over medium-high heat. Saute onion, celery, and garlic in hot oil until just tender, about 5 minutes.
2. Pour chicken broth into the pot; add  chicken, basil, oregano, thyme, salt, and pepper. Bring the broth to a boil, reduce heat to medium-low, and simmer mixture until the vegetables are tender, about 20 minutes.
3. Divide zucchini 'noodles' between six soup bowls; ladle broth mixture over the 'noodles.'
4. serves 8; carbs 8 g.
5. *www.allrecipes.com*

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

LOW CARB TWIX BARS

Crust:
• 1 1/4 cups almond flour
• 1/4 cup butter, chilled and cut into small pieces
• 1/4 cup Stevia
• 1/2 tsp xanthan gum
• 1/8 tsp salt
Caramel Filling:
• 1/4 cup butter
• 6 tbsp Stevia
• 
  
• 1/2 cup heavy cream
• 1/2 tsp vanilla extract
• 1/4 tsp xanthan gum
• 1/4 tsp salt
Chocolate Coating:
• 4 oz sugar free milk chocolate, chopped ( can also use dark chocolate)

Instructions

1. For the crust, preheat oven to 325F and line a 9x9 inch pan with parchment paper, allowing some overhang for easy removal.
2. In a food processor, combine almond flour, butter pieces, sweetener, xanthan gum and salt. Pulse until mixture resembles fine crumbs.
3. Press mixture firmly into the bottom of prepared baking pan and bake 15 minutes, until just light golden brown. Remove and let cool.
4. For the caramel, in a medium saucepan over medium heat, combine butter, Stevia,  Bring to a boil and cook 3 to 5 minutes (be careful not to burn it).
5. Remove from heat and add cream and vanilla. Mixture will bubble vigorously.
6. Sprinkle with xanthan gum and whisk vigorously to combine. Whisk in salt.
7. Let caramel cool about 20 minutes, until thickened but still pourable.
8. Pour over crust and let set in refrigerator 10 to 15 minutes.
9. For the chocolate topping, set a heatproof bowl over a pan of barely simmering water. Do not allow bottom of bowl to touch water.
10. Add chopped milk chocolate and stir until melted.
11. Pour chocolate over caramel and spread to edges with a knife or offset spatula.
12. Let chocolate set before cutting into squares or bars.

Notes

Serves 18. Each serving has 5.62 g of carbs and 2.72 g of fiber. Total NET CARBS = 2.9 g.

*www.alldayidreamaboutfood.com*

MAIN DISH: SHARITAKI NOODLE RECIPES

SHARITAKI NOODLE RECIPES





http://www.getskinnynoodles.com/healthy-dinner-side-dishes-recipes-s/1829.htm

SLOW COOKER: LOW CARB CHICKEN ALFREDO(click here to print)

CHICKEN ALFREDO

1 lb Grilled Chicken Strips
1 Cup Yellow Squash Chopped
1 Cup Sweet Onions Chopped
1 Cup Broccoli Chopped
1/4 Cup Parmesan Cheese
1/4 Cup Ground Almonds
1 Tsp McCormick Montreal Seasoning (Mc Cormick Grill Mates for Chicken)
2 Cups Light Alfredo Sauce

Directions

Put chicken, squash, onions, and broccoli in the slow cooker and sprinkle the montreal seasoning over everything. Pour the alfredo sauce over all of it making sure to cover everything. Cook on high for 4 hours. After 4 hours put everything in a casserole dish and sprinkle with the parmesan and almonds. Bake at 400 F for 15 minutes.  serves 8; 7.9 g. carbs

*www.sparkpeople.com*

HALLOWEEN: 25 LOW CARB RECIPES

25 LOW CARB RECIPES FOR HALLOWEEN







http://www.lowcarbsosimple.com/

BREADS:CHOCOLATE CHIP CRANBERRY BREAD(click here to print)

CHOCOLATE CHIP CRANBERRY BREAD

Ingredients

• 3 eggs, beaten.
• Sweetener or choice: , low carb use ⅓ cup low carb maple syrup, 
• 3 tbsp butter, melted or coconut oil, melted
• ¼ cup unsweetened apple sauce.
• ⅓ cup milk of choice: unsweetened coconut milk or almond milk.
• 1 tsp orange extract*optional.
• 2 tsp orange zest (use a micro plane or a fine grater).
• ½ tsp baking soda + 1 tsp apple cider vinegar mixed in a separate pinch bowl (will be very fizzy).
• ¾ cup fresh cranberries, minced (I chop mine in the processor or blender for a few seconds).
• ½ cup coconut flour sifted,
• 2 tbsp golden flax meal *optional
• ⅓ cup for low carb use chopped low carb chocolate bar,  optional.
• ¼ cup pecans, chopped *optional, can omit for nut free.

Instructions

1. In a large mixing bowl combine: 3 eggs, maple syrup, milk of choice, melted butter or coconut oil, vanilla extract, lemon or orange zest, minced cranberries, and baking soda-apple cider vinegar mixture. Stir together thoroughly.
2. Add to mixture in bowl: coconut flour, golden flax meal. Stir in thoroughly.
3. Add to batter the optional pecans and chocolate chips. Mix in well.
4. Spoon batter into loaf pan and spread evenly in pan.
5. Bake at 375 F for about 28 to 32 minutes, or until tooth pick comes out of center clean.
6. Cool, slice and serve. Store any left-over portions in fridge.

Notes

Nutritional Data for Low Carb Version: Servings: 8, Serving size: 1 slice, Cal: 176, Carbs: 10.8 g / Net Carbs: 6.6 g, Fiber: 4.2 g, Fat: 13 g, Protein: 5 g, Sugar: 2 g

*www.beautyandthefoodie.com*

3.2.2704

MUG RECIPES: ENGLISH MUFFINS WITH COCONUT FLOUR(click here to print)

English Muffins w/coconut flour

The pan toasting really makes the difference in texture and taste with these.
Ingredients

• 1 Egg, beaten
• 1 Tbsp heavy cream
• 1 Tbsp Coconut Flour
• ½ Tbsp Melted butter
• ½ tsp baking powder
• ⅛ tsp vanilla
• ¼ tsp sugar free sweetner
• 1 Pinch Sea Salt

Instructions

1. Melt the butter or oil in a round, glass or ceramic ramekin ( I used a 3½ inch, 6 ounce ramekin).
2. Add all th...e rest of ingredients to the ramekin, and whisk or stir with a fork very briskly.


Add the baking pwdr to the ramekin, and stir in well.
Stir, scraping sides , until clump free, may have to stab at some stubborn clumps.
Cook in Microwave for 1 minute and 30 Seconds, or can Bake in the oven at 400 F for 12 to 15 minutes, until middle is firm.
Take a knife between the bowl and muffin and slide around to loosen edges.
Cool enough to handle, then remove from bowl, and cut in half sideways.
Toast in a buttered or oiled frying pan, until lightly browned on each side ( like a pancake) this is an important step, do not skip.
Use a spatula to press the tops of muffins lightly down while pan toasting
Serving size: entire recipe. Calories: 220 Fat: 18 g, Carbohydrates: 5 g / Net Carbs: 2.5 g  Fiber: 2.5 g, Protein: 8 g.

Notes

Best when toasted in buttered or oiled fry pan. A toaster oven might be okay, but not a regular toaster. These are great with butter and honey, almond butter or sunflower seed butter, and egg muffin sandwich, or even a mini pizza.

Recipe submitted by: Linda Kruse

MAIN DISH: HOME STYLE CHICKEN PACKETS(click here to print)

HOME STYLE CHICKEN PACKETS
4 sheets heavy duty foil, 12 x 18"...
4 boneless chicken breasts
1/2 pound mushrooms, sliced
2 medium zucchini, sliced about 1/4-1/2" thick, 14
ounces
2-3 green onions, cut in 1" pieces, optional
Salt and pepper
Herbs and spices, to taste
4-5 pats butter

Put 1 breast in the center of each piece of foil. Season both sides of the meat. Cover with the vegetables; season to taste. Place pats of butter on top of the vegetables. Fold up the foil to form packets, leaving room for circulation. Bake at 450º, 20-24 minutes.
Makes 4 servings
Do not freeze
Alternate method:
Spray a 9 x 13" glass baking pan with cooking spray. Place the 4 breasts in the pan and season both sides. Cover with the vegetables; season to taste. Place pats of butter on top of the vegetables. Cover the pan with heavy foil. Bake at 450º, 30-35 minutes, or until the chicken is done.
Per Serving: 261 Calories; 13g Fat; 29g Protein; 6g
Carbohydrate; 2g Dietary Fiber; 4g Net Carbs
 
Recipe submitted by: Tonya Wilhite



 

COOKIES: CHOCOLATE PEANUT BUTTER WHOPPIE PIE(click here to print)

CHOCOLATE PEANUT BUTTER WHOPPIE PIE

Chocolate Cakes:

2 cups almond flour

1/2 cup unsweetened cocoa powder

1/4 cup coconut flour

1/4 cup unflavored whey protein powder

2 tsp baking powder

1/4 tsp salt

1/2 cup butter, softened

3/4 cup Swerve Sweetener or other granulated erythritol

3 large eggs, room temperature

1 tsp vanilla

1/3 cup almond milk



Peanut Butter Filling:

8 ounces cream cheese, softened

1 cup creamy peanut butter (I use Smuckers  Natural)

1/2 cup powdered Swerve Sweetener or other powdered erythritol

1/2 tsp vanilla extract

1/4 tsp liquid stevia extract

1/3 cup heavy whipping cream



Preparation:

Cakes:

Preheat oven to 325F and line two baking sheets with parchment paper. Spray parchment with cooking spray (I use coconut oil spray).



In a medium bowl, whisk together almond flour, cocoa powder, coconut flour, protein powder, baking powder and salt.

In a large bowl, beat butter and sweetener until well combined. Beat in eggs and vanilla until incorporated and then beat in half of the almond flour mixture. Beat in almond milk and then remaining almond flour mixture until well combined.

Using wet hands, form dough into generous 1 inch balls (you will need to re-wet your hands frequently). Place at least 2 inches apart on baking sheets and press down with the heal of your hand to about 1/3 inch thickness. You should get about 30 to 32 balls.

Bake 12 to 15 minutes, until just firm to the touch, rotating baking pans about halfway through. Remove and let cool completely.



Filling:

In a large bowl, beat cream cheese, peanut butter, powdered sweetener, vanilla and stevia extract until smooth. Beat in whipping cream until well combined.

Spread about 1 tablespoon of peanut butter filling on the bottom-side of one chocolate cake. Top with another cake, bottom-side in. Repeat with remaining cakes and filling.

Serves: 16

Nutrition Info: Food energy: 325kcal, Saturated fatty acids: 10.54g, Total fat: 27.66g, Calories from fat: 248, Cholesterol: 73mg, Carbohydrate: 9.85g, Total dietary fiber: 4.01g, Protein: 11.09g, Sodium: 298mg

Tip: For Halloween, add a little orange food coloring to the frosting

*www.asweetlife.org*

DESSERTS: PUMPKIN SPICE CAKE W/ FROSTING(click here to print)

PUMPKIN SPICE CAKE WITH FROSTING


Cake:

1 1/2 cups pumpkin puree

2 cups almond flour

1/3 cup coconut flour

1/3 cup unflavored whey protein powder

1 tbsp baking powder

2 tsp cinnamon

1 tsp ginger

1/2 tsp cloves

1/4 cup butter

1/2 cup Swerve sweetener or other erythritol

3 large eggs

1 tsp vanilla extract

1/2 tsp stevia extract

1/4 cup almond milk

Glaze:

1/2 cup butter

2 cups powdered Swerve Sweetener or other powdered erythritol, sifted

1/4 cup cream, room temperature

Preparation:

For the cake, lay down two layers of paper towel on a plate and spread out pumpkin puree.  Top with another two layers of paper towel to sop up as much moisture as possible.  Let dry for 20 minutes.

Preheat oven to 325F and grease two 8-inch round cake pans.  Line bottoms of pans with parchment and grease the parchment.

In a medium bowl, whisk together the almond flour, coconut flour, whey protein, baking powder and spices. 

In a large bowl, beat butter, erythritol and pumpkin puree together until smooth.  Beat in eggs, vanilla extract, and stevia extract. 

Beat in almond flour mixture in two additions, alternating with almond milk (your batter should be thick, but if it's really stiff and hard to beat, add another tablespoon or so of almond milk). 

Divide batter evenly between prepared pans and smooth the top.  Bake 40 minutes or until edges are browned and a tester inserted in the center comes out clean.

Let cool in pan 20 minutes, then flip out onto wire racks to cool completely.

For the glaze, melt butter in a saucepan over medium heat until it browns and becomes fragrant.  In a medium bowl, place powdered erythritol and slowly pour in browned butter, beating to combine. 

Add cream and beat until smooth and a spreadable consistency has been achieved.

To assemble, place on layer of cake on a serving plate and spread with about half of the frosting.  Add the second layer of cake and spread the top with half of the frosting. 

Serves: 12; 7 carbs

- *www.asweetlife.org*

ICE CREAM: PUMPKIN ICE CREAM(click here to print)

• 
  
• PUMPKIN ICE CREAM
• 
  
• 
  
• 1 Cup unsweetened pumpkin puree
• 1 Teaspoon vanilla extract
• 2 Cups heavy cream; divided
• 1/3 Cup granular sugar substitute (xylitol)
• a pinch powdered pure stevia
• 5 large egg yolks
• 3/4 Teaspoon ground cinnamon
• 3/4 Teaspoon ground ginger
• 1/8 Teaspoon ground nutmeg
• 1/4 Teaspoon salt

Directions

1. Combine the pumpkin and vanilla in a small bowl.  Place in the refrigerator. 
2. In a small bowl whisk the egg yolks with the remaining 1/2 cup cream; set aside.  In a medium sauce pan heat 1 1/2 cups cream, granular sugar substitutes, cinnamon, ginger, nutmeg and salt.  Heat over medium high until it begins to simmer (do not boil).  
3. Add the hot mixture slowly to the eggs while whisking until all has been incorporated.  Transfer the mixture back to the pan and cook over medium heat while stirring until it thickens slightly and begins to coat the back of a wooden spoon.  Remove from heat, whisk in the pumpkin and vanilla mixture, and transfer to a container and set into a water/ice bath to cool quickly.  
4. Once cool, cover and place in the refrigerator for at least 4 hours or overnight.  Once thoroughly chilled place in an ice cream maker and follow manufacturers directions.  Makes 12  1/3-cup servings.   3 net carbs
5. *www.atkins.com*

DR. ATKINS LEMON MERINGUE SQUARES(click here to print)

ATKINS LEMON MERINGUE SQUARES
Net Carbs: 4.3 Fiber: 1 Protein: 6 Fat: 11.2 Calories: 142.3

Servings Quantity: 9

Ingredients

• 1/4 Cup almonds, slivered
• 2/3 Cup soy four or coconut flour
• 1 Teaspoon baking powder
• 4 Tablespoons unsalted butter, softened, cut up and divided
• 3 Tablespoons cream cheese, softened and divided
• 2 Teaspoons sour cream
• 1 large egg
• 2 large egg yolks
• 5 Tablespoons granular sugar substitute (sucralose), divided
• 2 Teaspoons lemon zest
• 1/3 Cup lemon juice
• 4 egg whites
• 1/2 Teaspoon cream of tartar
• 1 Teaspoon vanilla extract

Directions

1. Heat oven to 425°F.
2. Lightly butter an 8-inch square baking pan. Line pan with parchment paper or foil, extending over sides by 2 inches; set aside.
3. On a separate baking sheet - toast almonds for 4 minutes until lightly browned, remove from heat, cool, chop and set aside. 
4. For the crust: In a small mixing bowl, combine soy flour, baking powder, 3 tablespoons softened butter, cream cheese and sour cream. With an electric mixer on low, beat just until combined.
5. Form into a ball, then press into a 4-inch disc. Wrap well in plastic and chill 20 minutes.
6. Using fingers, press dough in an even layer over the bottom of prepared pan. Sprinkle 1/4 cup almonds (reserve 1 teaspoon for the meringue topping) over top and press firmly into dough.
7. Using a fork, prick dough in several places. Loosely cover pan with foil; bake 10 minutes.
8. Reduce oven temperature to 375°F and continue to bake until crust is browned, about 15 minutes more. Cool on a wire rack.
9. Reduce oven temperature to 325°F.
10. For the lemon filling: In a 1½ -quart heavy saucepan, combine egg, egg yolks and 2 tablespoons granular sugar substitute. Stir in lemon zest and lemon juice. Cook over medium-low heat, stirring constantly, just until the mixture thickens, 4 to 6 minutes. Do not overcook.
11. Remove from heat and add 1 tablespoon softened butter. Whisk until blended and smooth.
12. Pour into a small bowl, place plastic wrap directly on surface of filling and refrigerate until chilled, about 30 minutes.
13. For the meringue: In a large mixing bowl, with an electric mixer on medium, beat egg whites until frothy. Add cream of tartar. Increase speed to medium-high and beat just until egg whites form stiff peaks, about 2 minutes.
14. Beat in 3 tablespoons granular sugar substitute, 1 tablespoon at a time, scraping down sides of bowl once or twice. Add vanilla. Beat until thick, about 30-45 seconds.
15. To assemble: Evenly spread lemon filling over baked crust. Drop mounds of meringue over filling. Using the back of a spoon, quickly spread meringue, completely covering lemon filling.
16. Bake until meringue is golden brown, 15-18 minutes. Cool on wire rack. Run knife along unlined sides of pan and, holding extended ends of parchment, carefully lift out of pan.
17. Cut into 9 squares. Chill until ready to serve. (If assembling completely, squares must be served on the day prepared. Can be refrigerated up to 3 hours; see note below for making ahead.)
18. Sprinkle meringue squares with remaining 1 teaspoon of almonds before serving. 
19. 
    
20. Tip:  To make this in a 9 by 13 inch pan, just double the recipe

DR. ATKINS PIE CRUST RECIPE(click here to print)

ATKINS PIE CRUST RECIPE

Ingredients

• 1/2  cup 

  butter, unsalted , cut into 1/2 cubes, cold
• 1/4  cup 

  vital wheat gluten
• 1/3  cup 

  whole wheat flour
• 1/3  cup 

  soy flour
• 3   tablespoons 

  wheat germ
• 1   tablespoon 

  cold water
• 1/8  teaspoon 

  salt

Directions

1.

In a food processor, pulse flours, wheat gluten and germ, salt, and butter until mixture resembles a coarse meal. Slowly add water and continue pulsing until the dough begins to come together. Turn onto a sheet of plastic wrap, form into a ball and cover with plastic. Flatten to a 7-inch disc and chill in the freezer 15 minutes.

2.

Roll dough out between 2 sheets of plastic wrap to a 12-inch circle (if needed, sprinkle on 1/2 teaspoon wheat gluten flour per side to facilitate rolling). Remove the top sheet of plastic and invert onto a 9-inch pie plate. Center dough and press onto the bottom and sides of plate. Remove plastic, roll under the edges and crimp decoratively. Chill in the freezer 15 minutes.

3.

Use unbaked crust as indicated in recipe of your choice. Or for a prebaked crust, preheat oven to 400 degrees F. Prick the bottom and corners of the pie shell with a fork. Line the pie shell with foil, fill halfway with pie weights or dried beans, and turn the foil over to cover the pastry edge. Bake 16 minutes. Remove the foil and weights, cover loosely with foil, and bake an additional 4 to 6 minutes or until golden. Cool on a rack before using.

serves 8; 8 g carbs