VEGETABLE SIDE DISH: CAULIFLOWER GRILLED CHEESE(click here to print)

Cauliflower Grilled Cheese
Nutrition
Amount per Serving
Calories: 310...
Protein: 24.5g
Total Fat: 21.0g
- Saturated Fat: 9.5g
Cholesterol: 125mg
Total Carbohydrate: 10.0g
- Dietary Fiber: 3.5g
- Total Sugar: 3.5g
Sodium: 855mg

Ingredients:
•Oil cooking spray
•1 head cauliflower, cut into florets
•2 teaspoons extra virgin olive oil
•3 tablespoons grated Parmesan (or grated Pecorino Romano cheese)
•1 cup grated reduced-fat sharp cheddar cheese, divided
•1 egg, lightly beaten
•1 egg white
•¼ teaspoon kosher salt
•¼ teaspoon ground black pepper
•4 slices tomato
Preparation:
Preheat the oven to 450˚. Line a large rimmed baking sheet with parchment paper or aluminum foil and spray with cooking spray. Set aside.
In a food processor, grind cauliflower so it resembles rice.
Heat olive oil in a large non-stick skillet over medium-high heat. Add cauliflower and sauté for 10 to 15 minutes to get all the moisture out (that way, dough is not too wet). Let cool for a few minutes.
In a large bowl, combine Parmesan and ½ cup grated cheddar cheese, egg, egg white, kosher salt and black pepper. Add cooled cauliflower and mix well.
Divide cauliflower mixture into 4 equal portions and flatten into “bread slices” on prepared baking sheet. Bake for 10 minutes. Carefully flip with a spatula, and bake for another 5 minutes. Remove from oven and let cool for a few minutes.
Top each of the “bread slices” with sliced tomato and 2 tablespoons of grated cheddar cheese. Put the baking sheet back in the oven for 3 to 4 minutes. Remove from oven and let cool for a minute. Enjoy with a knife and fork!

Recipe submitted by: Brenda Myers

SLOW COOKER: MONTREAL CHICKEN SOUP(click here to print)

MONTREAL CHICKEN SOUP

 1 lb cooked & diced or shredded chicken
8 oz ground sausage
5 oz real bacon pieces (not bacon bits) or cook up some bacon & crumble
1/4 cup onion chopped
3 cloves of garlic minced. I use the kind already done & in a jar.
1 small can sliced mushrooms
1/3 cup parsley chopped
1/8 tsp cayenne pepper
1/4 tsp black pepper
1 1/2 tsp Montreal steak seasoning
8 oz of cream cheese cut into bite size pieces
1 cup heavy cream
4 cups chicken broth

Brown up sausage with onion & garlic & bacon if not using bacon pieces. Just cut the bacon up into bite size pieces to cook up with the sausage. Drain grease. Put into crockpot & add remaining ingredients & mix well. Cover & cook on low in your slow cooker for 5-6 hrs. Comes out to about 2 carbs per 1 cup serving.

Recipe submitted by Sonja Dyer

MAIN DISH: CRACK SLAW(click here to print)

• CRACK SLAW
• 
  
•  lb ground beef
• salt and pepper
• 2 tablespoons toasted sesame oil
• 2 garlic cloves, minced
• 3 green onions, sliced
• 14 ounces coleslaw mix 
• 2 tablespoons coconut aminos (replaces soy sauce)
• ¹⁄₂ teaspoon sriracha sauce (this will be pretty mild so add to taste or you can use pepper flakes to taste)
• 1 (1 g) Splenda quick pack
• ¹⁄₂ teaspoon ginger paste (you could also use 1/2 teaspoon fresh minced ginger or ground ginger)
• 1 teaspoon white vinegar (any kind really)
• sriracha sauce (to garnish)

Directions

1. Brown ground beef and season with salt and pepper to taste.
2. Remove from pan and set aside.
3. Heat up sesame oil and sauté garlic, onions, and slaw in sesame oil until cabbage cooked to desired tenderness.
4. Stir in the soy sauce, Sriracha sauce, Splenda, ginger and vinegar.
5. Add back in hamburger. Mix well and serve!
6. Serve with additional Sriracha sauce on the side for people who want to add spice

serves 4; 8 carbs
food.com

MAIN DISH: SALMON LOAF WITH CUCUMBER SAUCE(click here to print)

SALMON LOAF WITH CUCUMBER SAUCE

• 1 (16 ounce) can canned salmon, thoroughly drained and flaked 
• ¹⁄₄ cup butter, at room temperature
• ¹⁄₂ teaspoon salt
• 3 tablespoons lemon juice
• 2 tablespoons onions, finely grated
• 2 garlic cloves, finely grated
• 1 teaspoon dried parsley
• 1 teaspoon fresh dill, finely chopped
• 1 cup  crushed pork rinds
• ²⁄₃ cup heavy whipping cream
• 2 eggs, beaten
• ¹⁄₂ tablespoon parmesan cheese

• Cucumber Sauce

• ¹⁄₄ cup butter
• ¹⁄₄ cup flour (or low carb thickener)
• 2 cups heavy whipping cream (or full fat coconut milk)
• 1 ¹⁄₂ cups grated cucumbers
• 1 teaspoon paprika (mild or hot, depending on your preference)

Directions

1. Preheat the oven at 325ºF.
2. Combine the salmon with the butter.
3. Add salt (to taste), lemon juice, grated onion, grated garlic, parsley and dill.
4. 
   
5. Add the beaten eggs.
6. Add the Parmesan.
7. Stir the crushed pork rinds mixture into the salmon mixture.
8. If the mixture seems too dry at this point, add a little of the reserved brine (about a teaspoon at a time) or if you have more lemon juice available, a little more lemon juice (a teaspoon at a time).
9. Spoon the mixture into a lightly greased 9x5x3-inch loaf pan.
10. Bake at 325°F for 45 minutes, or until cooked.
11. THE SAUCE: grate the cucumber.
12. Melt the butter in a pan over a medium-low heat.
13. Blend in the flour. (or low carb thickener)
14. Gradually add the milk, stirring constantly, until the sauce is thickened and bubbly.
15. Add the grated cucumber and paprika.
16. Stir to blend.
17. Serve with the salmon loaf and your favorite  salad or vegetable side dishes

SERVE WARM OR COLD; 10 carbs; serves 6

food.com

SOUPS: LOW CARB SALMON CHOWDER(click here to print)

LOW CARB SALMON CHOWDER

Ingredients

Nutrition

Servings 4-6 Units US

• 1 ¹⁄₄ lbs salmon
• 1 onion
• 5 stalks celery
• 1 sweet red pepper
• 3 tablespoons olive oil
• 1 quart low sodium chicken broth
• 1 (8 ounce) package neufchatel cheese
• 1 head cauliflower
• lemon pepper
• garlic salt
• dill weed
• parsley

Directions

1. Chop the onion, celery, red pepper and saute in olive oil until softened.
2. Add 1/2 of the chicken broth and poach the fish in the stock with the vegetables. When the fish is just done, flake the fish and remove from heat.
3. Cook the cauliflower, separated into flowerets, in the chicken stock until tender.
4. Add the neufchatel cheese and allow it to melt over low heat.
5. Blend the cauliflower, stock and cheese with a stick blender, in a food processor or in your blender.
6. Add the 'cream' mixture to the fish and vegetable/stock mixture.
7. Season to taste with salt, lemon pepper, dill and parsley

serves 4-6; 10 carbs

food.com

DESSERTS AND TREATS: LOW CARB SNICKER BARS(click here to print)

                   
HOMEMADE LOW CARB FROZEN SNICKER BARS

Cream Filling
7 5/8 ounces  Nestle Media Crema (Table Cream) -- (1 can)-available in Mexican section of Walmart
1/3 cup  powdered sweetener of your choice -- (powder granulated sweetener in coffee grinder)
8 pieces  Lindt 85% Cocoa Bar -- chopped
2 cups  LC-Marshmallow Fluff Mix -- prepared as directed
4 ounces  cream cheese
20 drops  Marshmallow flavor drops, Capella -- (optional, but adds to the flavor)
Caramel/Peanut Butter Layer
1/4 cup  butter
1/4 cup  granulated erythritol or xylitol based sweetener of choice
1/4 teaspoon  blackstrap molasses (OR dark molasses) TIP: I use torani sugar free gingerbread syrup for less carbs
2 tablespoons  half and half -- (OR heavy cream)
1/4 cup  natural peanut butter -- (no sugar added)
1/2 cup  peanuts, dry-roasted -- salted
Chocolate Coating
2 ounces  unsweetened chocolate squares -- chopped
1/4 cup  coconut oil
1/3 cup  powdered sweetener of choice

Cream Filling: In medium saucepan, add table cream and powdered sweetener. Heat to almost a boil. Turn off heat and stir in chocolate pieces.  Stir with wire whisk until smooth and creamy. Place pan in an ice bath for 5 min. whisking all the while.

 Add the marshmallow fluff, cream cheese, and Capella drops and beat until smooth and creamy.  Pour into an 8x8 pan lined with nonstick foil.  Place in freezer until firm.

Caramel/Peanut Butter Layer: In heavy medium saucepan, add butter, granulated sweeteners, and blackstrap molasses.  Stir over high heat until butter is melted and mixture is very bubbly.  Turn down heat to medium and very, very slowly, just a little at a time, add the half and half, OR cream, while whisking vigorously. When all the cream is added, keep whisking and cooking for about 2 more minutes. Remove from heat. Add peanut butter and beat until smooth and creamy with electirc mixer.

 Stir in nuts.  Pour on top of frozen cream filling. Freeze until firm about 1 hour.

Chocolate Coating: In a small bowl place chocolate pieces, coconut oil, and powdered sweetener.  Microwave 30 seconds, stir, if needed  microwave again in 15 sec. increments, stirring in between, until melted and smooth.

Remove bars from pan. Cut into 16 squares and dip into the melted dark chocolate. Lay out on wax paper lined sheet and keep frozen.

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

16 Servings: Per Serving: 250 Calories; 21g Fat (83.2% calories from fat); 4g Protein; 6g Carbohydrate; 2g Dietary Fiber

ginnyslowcarbkitchen

MAIN DISH: BROCCOLI LEEK QUICHE(click here to print)

BROCCOLI LEEK QUICHE

•  package knorr leek soup mix (omit for keto and use 1 cup of Leeks instead)
• 1 (10 ounce) package broccoli, thawed drained and chopped
• 1 ¹⁄₂ cups shredded cheddar cheese
• ¹⁄₂ cup diced ham
• ¹⁄₄ teaspoon pepper
• 1 unbaked 9 inch pie shell (Atkins pastry recipe here )
• 3 eggs
• 1 ¹⁄₂ cups half-and-half

Directions

1. Preheat oven to 375 °F.
2. In a large mixing bowl mix soup mix, broccoli, cheese, ham, and pepper.
3. Place pie shell into 9 inch pie pan and spoon broccoli/cheese mixture into unbaked pie shell.
4. In another mixing bowl mix eggs& half and half.
5. Pour over broccoli/cheese mixture in pie shell.
6. Bake 40-45 minutes until knife inserted 1 inch from edge comes out clean.
7. Let stand 10 minutes before serving

10 carbs; serves 6

SANDWICHES: AVOCADO, PROSCIUTTO, AND EGG(click here to print)

AVOCADO, PROSCIUTTO, EGG SANDWICH


1/4 cup mayonnaise
2 tsp. prepared wasabi paste

4 ounces thinly sliced prosciutto
1 avocado halved, seeded, peeled, and sliced
1 cup sunflower seed sprouts, alfalfa sprouts, or salad greens
8 slices low carb wheat bread low carb bread recipes here

In a small bowl stir together mayonnaise, wasabi paste, and brown sugar, set aside. In a skillet fry the prosciutto over medium heat until crisp. Remove from skillet.. Fry 4 eggs in butter (if you don't want them runny, do the eggs over medium and prick the yolk with a fork)  add salt and pepper.

To assemble sandwiches, layer avocado, prosciutto, eggs and spouts or salad greens on four of the toasted bread slices. Spread 1 tbs. of the mayo mixture on one side of each of the remaining bread slices. Place on top of sandwiches.  Makes 4 sandwiches.   6 carbs

adapted from Good & Fresh Magazine

SANDWICHES: AVOCADO, LETTUCE, CHEESE & HAM(click here to print)

AVOCADO, LETTUCE, CHEESE & HAM SANDWICH

8

slices  whole wheat bread, toasted (low carb wheat bread recipe )  has 5.5 net carbs per slice

1/4

cup Primal Kitchen mayo

1

 green onion, sliced

4

slices Baked Cooked Ham (I use Hormel Natural Choice no preservatives, uncured Ham)

4

 Unprocessed cheddar cheese slices.  (I use the brick cheddar cheese and cut it into slices)

1/2

cup  shredded lettuce

4

slices  avocado

4

slices  cooked  Bacon

spread bread with mayo(add chili powder for spice if you like)/  sprinkle on onion; add remaining ingredients.  slice and serve

kraftfoods.com

BREADS: GLUTEN FREE PITA BREAD WITH VIDEO

GLUTEN FREE PITA BREAD WITH VIDEO*****  CLICK HERE FOR VIDEO *****

Yield: 2 Gluten Free Pita Breads which yields 4 Pita Pockets.

Ingredients

• 1 large egg
• 1/4 cup of water
• 1 tablespoon oil or melted butter
• 1 tablespoon coconut flour, firmly packed – firmly packed is very important
• 1/4 cup almond flour, firmly packed
• 1/8 teaspoon salt – use a good quality salt
• 1/8 teaspoon baking soda

Instructions

1. Preheat oven to 350.
2. Whisk together egg, oil and water.
3. Add dry ingredients and mix well to form batter.
4. Pour two equal portions onto baking sheet lined with parchment paper or a Silpat.
5. Spread each pita 5-6 inches round.
6. Bake for 18-20 minutes

APPETIZER: TOMATOES WITH SPINACH AND CHEESE(click here to print)

TOMATOES WITH SPINACH AND CHEESE

---

Ingredients

• Tomatoes
• Balsamic Vinegar
• Spinach
• Garlic
• Salt
• Lemon Juice
• Shredded Cheese

directions

Marinate sliced tomatoes with balsamic vinegar for 4-6 hours. Bake at 350 for about 7 minutes or a little tender. Meanwhile, sauté spinach and garlic with a dash of salt and lemon juice. Put spinach on top of tomatoes and sprinkle with low fat cheese of your choice  and broil til cheese is golden!

Tip: This would also be great as a vegetable side  dish...layered in a 13 by 9 in glass pan.  Alternate tomato slices, spinach, and cheese.  Bake at 350 for 20 minutes

tastebook.com

BREAKFAST: GRANOLA MIX(click here to print)

Granola MIX

Ingredients (makes 8 servings):

Dry ingredients:

• 1 cup almonds, whole (140 g/ 4.9 oz)
• ½ cup macadamia nuts  (65 g / 2.3 oz)
• ½ cup pecan nuts (50 g / 1.8 oz)
• 1 cup shredded unsweetened dried coconut (75 g / 2.6 oz)
• 1 cup flaked unsweetened dried coconut (60 g / 2.1 oz)
• ½ cup pumpkin seeds (60 g / 2.1 oz)
• ¼ cup chia seeds (30 g / 1.1 oz)
• ½ cup whey protein-vanilla
• ¼ cup Erythritol
• 1 tbsp + 1 tsp pumpkin spice mix (recipe below)
• ¼ tsp salt 

Pumpkin pie / gingerbread spice mix (makes ~ ½ cup pumpkin pie spice mix):

• ¼ cup cinnamon
• 2 tbsp ground ginger
• 2 tsp ground nutmeg
• 1 tsp ground cloves
• 1 tsp ground allspice   
• Note:  If you don't want to make your own spice mix, just purchase the pumpkin pie mix from your grocer and use that.

Wet ingredients:

• ½ cup pumpkin puree 
• 1 large egg white
• ¼ cup extra virgin coconut oil, melted (55 g / 1.9 oz)
• 10-15 drops liquid stevia extract

Instructions

1. Preheat the oven to 150 C / 300 F. Roughly chop the almonds, macadamia nuts and pecans and place them in a mixing bowl. Add the coconut, chia seeds, pumpkin seeds, protein powder and erythritol. Add pumpkin pie spice mix and salt. Pour in egg white, melted coconut oil, and stevia drops.
2. Add pumpkin puree and mix well. Place granola mixture onto a baking sheet and spread evenly. Bake for 30 to 40 minutes until crispy.  The longer you bake it, the crispier it gets. 
3. Cool on cooling rack. Put in airtight container and keep at room temperature. Serve with cream, yogurt, or almond milk.

1 serving is 1/2 cup; 8 servings in total; 5.6 net carbs

ketodietapp.com

MAIN DISH: SAUERKRAUT HOT DISH(click here to print)

SAUERKRAUT HOT DISH



3-4 lbs. cut up pork-brown slightly
1-1/2 tsp. Lawry's seasoning salt
1 lb. bacon, fried and chopped up
3 large onions, sliced and sauté
2 to 3 tbs. paprika--add to onions and meat
1 can tomato paste
1 can sodium reduced beef broth
2 tbs. Torini sugar free brown sugar/cinnamon coffee syrup

Simmer these ingredients in dutch oven for 1 hour and 15 minutes. During the last 1/2 hour add 2 bags or 3 cans of sauerkraut and the bacon.  Then put in a baking dish and bake for 30 minutes at 375.  Serve while hot and put a dollop of sour cream on the top.

Note:  This is the way my family makes sauerkraut.  A little bit of sweetness and tomato paste.  It's one of my favorites.  I usually make this if I have left over pork from a pork roast.   Sometimes I also use smoked sausage instead of the pork.

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

MY PRAYER SHAWLS

the color for diabetes type 2 is grey  For type 1 the colors are grey and blue. Order yours today!

                                                    click pictures to enlarge

..I CAN MAKE ANY COLOR YOU WOULD LIKE.   HOWEVER, I WILL NEED A 2 WEEKS NOTICE. COMES WITH A BEAUTIFUL PRAYER AND A CROSS ON THE TIP OF SHAWL. I ALSO DONATE SHAWLS TO PEOPLE WHO HAVE CANCER..  I ALSO KNIT WHITE SHAWLS WITH EITHER A PINK OR BLUE CROSS ATTACHED FOR BAPTISMS.


**********PLEASE CLICK HERE TO SEE ALL MY SHAWLS AND PRICES*********

                                                                

MAIN DISH: CHICKEN LIVERS WITH ARUGULA AND BACON(click here to print)

CHICKEN LIVERS WITH ARUGULA AND BACON

2 pounds chicken livers, cleaned
1/2 cup coconut flour
4 tbs. olive oil
1 cup small, diced bacon
1/2 cup dry white wine
1 cup chicken broth
2 tbs. unsalted butter
2 cups arugula

Season both sides of the chicken livers with salt and pepper. Put the coconut flour in a bowl and season with salt and pepper.  Heat up 2 medium skillets. Add 1 tbs. olive oil and the bacon. Cook until crisp. Add the wine and simmer until reduced by half. Add the chicken broth, continue cooking until reduced by half.

In second pan add the remaining 3 tsb. olive oil. Dredge the livers in the flour.  shaking off excess. Add to the pan and cook until golden brown. about 2 minutes per side.  When the wine mixture has reduced to half, swirl in the butter.  Taste and adjust seasoning. Remove from heat and stir in the arugula. Put livers on plates and top with the arugula mixture, spoon sauce over the top. Serve immediately.  serves 6.

Note: chicken livers have 8 carbs per cup

Recipe adapted from Michael Symon's 5 in 5

SANDWICHES: TURKEY AND AVOCADO MELT(click here to print)

TURKEY AND AVOCADO MELT SANDWICH



 tbs. Dijon mustard
8 slices of low carb bread (click here for recipes)
1 Avocado, thinly sliced
salt and pepper
1 pound of thinly sliced smoked turkey breast
4 slices swiss cheese
4 tbs. mayonnaise (I like Hellmanns)
olive oil

Spread mustard onto all of the slices of bread. Season the avocado with salt and pepper. On 4 slices of bread, pile turkey avocado slices and slice of cheese.  top with other slices of bread mustard side up. Spread 1 tbs. mayonnaise onto top and bottom of bread. Heat 2 tbs. olive oil in the skillet.  add the sandwiches cook until golden brown, turn to the other side.  Cook until golden brown,, remove from pan and cut the sandwiches in half.

Note:  Number of carbs per serving is determined by how many carbs are in the bread recipe you use

Michael Symones 5 in 5

APPETIZERS: SPINACH BALLS(click here to print)

SPINACH BALLS

2 pkgs. (10 oz.) frozen, chopped spinach
2 cups almond meal
2 medium onion, finely chopped
6 eggs, beaten
1 stick melted butter
1/2 parmesan cheese
1 tbs. garlic salt
1 tsp. thyme
1 tsp. pepper

Cook spinach in boiling water. Drain and dry with paper towels. Mix all ingredients. Form walnut sized balls. Freeze on cookie sheets. Store in plastic bag. Place frozen spinach balls on greased cookie sheet and bake 350 F. 25 minutes.  Serve with sugar free ketchup or mustard.

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

VALENTINES DAY: BERRIES IN A CLOUD (for Paleo, not Keto)

3                                                 BERRIES IN A CLOUD

egg whites

1

teaspoon vanilla

1/4

teaspoon cream of tartar

1

cup Splenda granular

1/2

cup toasted, finely chopped almonds

1

3 ounce package cream cheese, softened

1/2

cup packed Splenda brown sugar blend 

1/2

cup unsweetened cocoa powder

2

tablespoons almond milk

1/2

teaspoon almond extract

1

cup whipping cream

3

cups fresh whole strawberries, stems and caps removed

1

ounce semi-sweet chocolate, cut up ( or use Hershey's sugar free chocolate syrup)

1

teaspoon butter

Directions

1. Allow egg whites to stand at room temperature for 30 minutes. Cover a baking sheet with plain brown paper or parchment paper. Draw a 9-inch circle on the paper; set aside.
2. In a large mixing bowl combine egg whites, the 1 teaspoon vanilla, and cream of tartar. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add the Splenda granulated sugar, 1 tablespoon at a time, beating on high speed until stiff peaks form (tips stand straight) and sugar is almost dissolved. Fold in the almonds.
3. Spread meringue mixture over circle drawn on paper, building sides up taller than the center to form a shell. Bake in a 300 degree F oven 45 minutes. Turn off oven; let meringue dry in oven with door closed at least 1 hour (do not open oven door). Remove baking sheet from oven. Lift meringue and carefully peel off paper; transfer to a flat serving platter. (Or, store shell in a flat, airtight container overnight.)
4. For cocoa mousse, in a small mixing bowl beat cream cheese and Splenda brown sugar blend until smooth. Add cocoa powder, almond milk, and the 1/2 teaspoon almond extract; beat until smooth. In another small chilled mixing bowl beat whipping cream with chilled beaters of an electric mixer on medium speed until soft peaks form; fold into cocoa mixture. Carefully spoon cocoa mousse into meringue shell. Press whole berries, stemmed side down, into the mousse. In a small heavy saucepan melt semisweet chocolate and shortening over low heat, stirring constantly (or use Hersheys sugar free chocolate syrup for less carbs.) With a small spoon, lightly drizzle over filling and meringue.
5. Serve immediately or cover and chill up to 2 hours. To serve, cut into wedges, dipping knife in water between cuts. Makes 12 servings.

          Tip: Add one 1 tsp. vinegar to the meringue after beating stiff to make a fluffier shell

          serves 12; 14 carbs

           *Better Homes and Gardens*

     

SANDWICHES: FRIED BOLOGNA AND EGG(click here to print)

FRIED BOLOGNA AND EGG SANDWICH

8 slices of low carb bread (click here for recipes)
3 tbs. olive oil
4 slices of Bologna
4 large eggs
pepper and salt
4 tbs. real Mayonnaise (I prefer Primal Kitchen)
4 slices of red onion

Add 1 tablespoon of olive oil to a pan. Add bologna slices. Cook until the bologna is golden brown on both sides and starts to crisp. Remove and keep warm.

Add the remaining 2 tbs. of olive oil to pan and then the eggs. Season the eggs with salt and pepper. Cook until the whites are completely set but the yolks are still runny, about 2 minutes. Spread 1 tbs. of mayo on half of the slices of bread. Top each with a slice of bologna a fried egg, and a slice of onion. Top with another slice of bread (for lower carbs, use only 1 slice of bread and eat open-faced)

Nutritional values for this recipe are determined by how many carbs there are in the bread you choose.

Adapted from Michael Symon's 5 in 5

BREAKFAST: MEXICAN BREAKFAST PIZZAS(click here to print)

MEXICAN BREAKFAST PIZZAS





8 ounces button mushrooms, sliced
1 medium onion, chopped
4 eggs , beaten
1 medium bell pepper, hoped
1/4 cup cream
1/2 cup tomato sauce, at room temperature
1/2 tsp. ground cumin
1/4 tsp. crushed red pepper flakes
4 low carb tortillas
sour cream
cilantro

Saute vegetables for 5 minutes. Add the beaten eggs and cook for scrambled eggs. Warm tortillas.
Stir together the tomato sauce with the cumin and red pepper flakes. Spoon the egg and vegetable mixture onto the tortillas. Spread with tomato sauce. Top with sour cream and cilantro.  Roll tortillas and enjoy immediately.  serves 4; carbs vary according to tortillas used.

Tip: You can substitute your favorite Salsa for the tomato sauce

Adapted from American Heart Association
 

MAIN DISH: TURKEY SAUSAGE PATTIES(click here to print)

TURKEY SAUSAGE PATTIES


1 pound ground skinless turkey breast
1/4 cup fine crushed pork rinds
1 tbs. Italian seasoning
1/4 tsp. ground coriander
1 tsp. paprika
1/2 tsp. cayenne
1/2 tsp. ground cumin
1/2 tsp. garlic powder
salt, pepper
1/2 cup low sodium chicken broth

In a large bowl stir together all the ingredients except chicken broth. Stir in the broth; let stand for 15 minutes. Form into patties, about 3/4 inch thick.

In a large skillet, cook the patties over medium heat for 7 to 8 minutes on each side or until cooked through.

Tip: Most ground turkey has the skin included.  If you don't want the skin, select a piece of turkey and ask the butcher to grind it for you.

Serves 8; 3 g. carbs
American Heart Association

ATKINS INDUCTION PRINTABLE FOOD LIST(click here to print)

ATKINS PRINTBLE FOOD LIST (INDUCTION PHASE)

Phase 1: Induction you are encouraged to eat until you are full. However you must limit your carbohydrate intake to no more than 20 grams per day otherwise it  won’t work. Here is the list of foods you can enjoy during the Induction:

• Fish. (Avoid breaded fish and fish products that contain added ingredients such as crab sticks.)
• Fowl.
• Shellfish. (You must limit oysters and mussels to four ounces per day. The reason for that is that oysters and mussels are higher in carbohydrates than other types. You can enjoy shrimps, lobster, clams, squid and other types of shellfish without any restriction. )
• Meat (You can have pure meats however you should avoid processed meats such as ham, bacon, salami and hot dogs. You should avoid meat products that are not exclusively meat, i.e. contain other ingredients, such as starches and sugar. Breaded meats are a no-no. Organ meats should be limited to  four ounces per day.)
• Eggs.
• Cheese. (Three to four ounces per day. Some good choices include Mozzarella, Cheddar, Swiss, and cream cheese. Farmer’s cheese and cottage cheese are not okay.)
• Salad vegetables (Two to three cups per day. This includes alfafa sprouts, arugula, bock choy, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers, radicchio, radishes, romaine, sorrel.)
• Other vegetables. (One cup  per day. All vegetables have different carbohydrate content, so it’s best to check your carb-counter for each.)
• All spices and herbs.
• Fats and oils. (Olive oil is the best choice.)
• Caffeine- and sugar-free drinks. In addition you must make sure that your drinks don’t contain aspartame – an artificial sweetener that sometimes interferes with weight loss (that’s what Dr Atkins recommended, but it seems like most people can get away with caffeine and diet sodas just fine).
• You can use Splenda to sweeten your drinks.
• In addition Dr Atkins allows you to add some variety to your menu – ten to twenty olives, half a small avocado, one ounce of sour cream or three ounces of unsweetened heavy cream, two to three tablespoons of lemon juice or lime juice.

*askwomennet.com*

ATKINS FOOD LIST WITH CARBS PER SERVING

http://eatingatkins.ie/food-list/    contains serving size and carbs per serving. Eat until you are full but no more than 20 net carb/a day

VALENTINES DAY: RED VELVET COOKIE CHEESECAKE CUPS(click here to print)

Advertisement

Advertisement

Red Velvet Cookie Cheesecake Cups

Ingredients

• Cookie Cup:
• 1 1/4 cup blanched almond flour click here to purchase
• 1/4 cup granulated erythritol blend click here to purchase
• 2 tbsp coconut flour click here to purchase
• 1/2 tsp xanthan gum click here to purchase
• 1/8 tsp salt
• 1/4 cup melted butter or mild oil
• 1 egg
• 1 1/2 tsp vanilla extract
• 1 1/2 tsp Red Velvet Emulsion (LorAnn brand) click here to purchase (or use a few drops of red food coloring)
• 10 drops stevia  (available at Trader Joe's and most large grocery stores)
• Cheesecake Filling:
• 4 oz heavy whipping cream
• 4 drops stevia (available at Trader Joe's and most large grocery stores)
• 4 oz softened cream cheese
• 1/2 teaspoon vanilla
• 1/4 cup powdered erythritol blend. (made by putting granular erythritol in blender or food processor and pulsing into a powder)

Directions

1. Begin by preparing the cookie shells. In a medium bowl, combine almond flour, erythritol, coconut flour, xanthan gum, and salt.
2. In a small bowl, combine melted butter, egg, vanilla, red velvet flavoring and stevia. Add the wet ingredients to the larger bowl, stirring by hand to combine.
3. Roll the dough into 24 balls and place each ball in a mini muffin pan. Use a rounded measuring spoon to create a well in the dough. With your thumb, depress the edges to create the shell.
4. Bake for 10-11 minutes at 350 degrees. Let cool while you make the filling.
5. With an electric mixer, beat the cream until stiff. Fold in the stevia drops. In a separate bowl, blend the cream cheese, vanilla and powdered erythritol. Add the whipped cream by hand, stirring until incorporated.
6. Spoon the cheesecake filling into the cookie shells. Alternately, fill a pastry bag with the cream cheese mixture and pipe it into the cooled cookie shells

makes 24; 1.13 carbs

*diabeticconnect.com*

VALENTINES DAY: FROZEN CHOCOLATE KISSES(click here to print)

Frozen Chocolate Kisses

Just in time for Valentines Day!   serves 20; only 1 carb per serving

Ingredients

• 1 cup heavy cream
• 4 oz cream cheese
• 1 pkg. Jell-o sugar free pudding — chocolate (small box)

Directions

1. With an electric mixer, mix the cream and cream cheese together, and then Blend in the pudding mix. It should be very thick, like frosting.
2. Using a piping bag with either a large round tip (#12) or star tip, pipe the Mixture into approximately 200 "kisses," about the same size as a hershey's Kiss, onto wax paper on a cookie sheet.
3. Freeze until hard, then remove and store in a covered container in the Freezer.

Tip:   You can also  freeze them in silicone heart shapes from Wilton and pop them out once they are frozen

*diabeticconnect.com*

BREADS: CORNBREAD(click here to print)

ATKINS CORNBREAD

---

INGREDIENTS

• 2 cups soy flour (walmart has it)
• 2 Tablespoons corn meal
• 1 Teaspoon baking powder
• 1/2 cup canned, chopped chilies, drained (or chopped cilantro)
• 1/2 small red onion, chopped
• 1 Teaspoon lime zest
• 1/2 Cup water
• 1/3 Cup canola oil
• 1/3 Cup heavy cream
• 2 large eggs, lightly beaten

DIRECTIONS

1. Heat oven to 350°F. Grease an 8-inch square baking pan; set aside.
2. Combine soy flour, corn meal, baking powder, cilantro, onion and lime zest together in a large bowl.
3. Whisk in the water, oil, heavy cream and eggs; mix with a wooden spoon until smooth. Pour into prepared pan.
4. Bake until bread is set and a toothpick inserted in center comes out clean, about 25 minutes. Cool in pan on a wire rack. Cut into 12 squares.
5. Serve warm or at room temperature. 

Note: For variation,  stir in 1/2 cup shredded cheddar cheese with a wooden spoon before pouring into pan.

serves 12; 6.3 net carbs
*atkins.com*

SALADS: CREAMY BLUEBERRY CHICKEN SALAD(click here to print)

CREAMY BLUEBERRY CHICKEN SALAD

1/2 cup thinly vertically sliced red onion
1/3 cup diced celery
1/4 cup torn fresh basil
12 ounce shredded, skinless boneless rotisserie chicken (about 3 cups)
1/2 tsp. salt
1/2 cup Greek yogurt plain
2-1/2 tbs. fresh lemon juice divided
1 tbs. honey (or sugar free honey from Walmart)
2 cups fresh blueberries
1 (5 ounce) package baby arugula
2 tsp. extra virgin olive oil
1/4 tsp. freshly ground black pepper

combine first 4 ingredients in a medium bowl; sprinkle with 1/4 tsp. salt. Combine Greek yogurt 1 tbs. lemon juice and honey in a small bowl, stirring with a whisk. Add yogurt mixture to chicken mixture; toss to coat. Gently stir in blueberries.

Place arugula, remaining 1-1/2 tbs. lemon juice, oil, remaining 1/4 tsp. salt and pepper in a bowl. toss to coat. Divide arugula mixture evenly among 6 plates; and top each plate with 3/4 cup chicken mixture.

serves 6; 13. g. carbs

*cooking light 20 minutes meals*

SLOW COOKER: SIRLOIN TIPS WITH CARAMELIZED ONION BRANDY SAUCE(click here to print)

SIRLOIN TIPS WITH CARAMELIZED ONION BRANDY SAUCE

3 tbs. flour (use low carb thickener for less carbs click here )
1/2 tsp. salt
1/2 tsp. whole crushed black peppercorns
1-1/2 pounds beef sirloin tips cut in 2 inch pieced
1/2 cup reduced sodium beef broth
2 tbs. brandy
1 tsp. Worcestershire sauce
1 medium onion, sliced thin and separated into rings
1 tbs. Splenda brown sugar blend
1/4 tsp. red pepper
1/4 cup half and half

Combine flour, salt, and peppercorns in large bowl. Add beef; toss to coat. Move into slow cooker.
Combine brandy, broth Worcestershire sauce and garlic in small bowl. Pour over beef. Combine onion, brown sugar and ground red pepper in small bowl; toss to coat. Pour into slow cooker. Cover

Turn slow cooker to HIGH. Stir in half and half. Cover and cook on HIGH for 15 minutes. Serve beef and sauce over spaghetti squash noodles.

serves 4; 15 g. carbs.

*Crockpot Skinny slow cooker recipes*

SLOW COOKER: LEMON AND HERB TURKEY BREAST (click here to print)

LEMON AND HERB TURKEY BREAST

1 split turkey breast(about 3 pounds)
1/2 cup lemon juice
1/2 cup dry white wine
6 cloves garlic, minced
1/4 tsp. dried parsley flakes
1/4 tsp. dried tarragon
1/4 tsp. dried rosemary, crushed
1/4 tsp. dried sage
1/4 tsp. black pepper
1/4 tsp. salt

Place turkey in slow cooker. Combine lemon juice, wine, garlic, salt, parsley flakes, tarragon, rosemary, sage and pepper in medium bowl; stir to blend. Pour lemon juice mixture over turkey in Slow cooker. Cover; cook on LOW 8 to 10 hours; or on HIGH for 4 to 5 hours.

serves 6; 4 g. carbs

*Crockpot skinny slow cooker recipes*




























 

MAIN DISH: HOGIE CASSEROLE(click here to print)

BREAKFAST: STRAWBERRY FILLED CREPES(click here to print)

    

Strawberry Filled Chocolate Crepes

These strawberry filled chocolate crepes are a great addition to any brunch!

Ingredients

• 5 eggs, beaten
• 1/3 cup almond flour
• 1 1/2 TBS unsweetened cocoa powder
• 1 tsp vanilla
• 2 TBS honey
• 2 cups quartered strawberries
• 3/4 cup sugar-free whipped cream
• 1/4 cup plus 2 TBS sugar-free chocolate syrup

Directions

1. Whisk the eggs, vanilla and honey together.
2. Add the almond flour and cocoa powder and mix well.
3. Heat a small skillet over medium heat.
4. Spray with non-stick cooking spray and pour a little of the batter in; about 1/4-1/3 cup. Tilt the skillet around until it coats the whole bottom and is very thin.
5. Cook for about 1-2 minutes or until the edges get dry. Flip and cook about 30 more seconds and remove from the skillet.
6. Finish the remaining crepes (there should be 6 total).
7. Fill each crepe with a heaping quarter cup of strawberries. Top each with 2 TBS of whipped cream and drizzle with 1 TBS chocolate syrup.  *diabeticconnect.com

Nutritional Facts

Servings

6

For 1 loaded crepe

Calories 171

Total Fat 10g

Carbohydrates 13g

Sodium 127mg

Fiber 2g

Protein 7g

APPETIZERS: KNORR SPINACH DIP(click here to print)

SANDWICHES: CHICKEN BLT WRAPS(click here to print)

LOW CARB CHICKEN BLT WRAPS

low carb tortillas, fajita size
7 ounce pouch of chicken breasts cut in strips (these come pre-packaged--for fresh make your own)
shredded cheddar cheese
tomato slices
ranch dressing
green leaf lettuce
fried crisp bacon

spread some Ranch dressing on tortillas, then cover with cheddar cheese. Top with lettuce, sliced tomato and a generous helping of chicken breasts.  Add bacon and roll up wrap style.

Tip: the majority of your carbs will come from the tortilla, so try to find one that is lowest in carbs or make your own from recipe on this blog click here for tortilla recipe

*cooks.com*

SALADS: SPINACH WITH RASPBERRIES(click here to print)

SPINACH SALAD WITH RASPBERRIES




1-1/2 tbs. white wine vinegar
1 tbs. sugar free raspberry preserves ( I use sugar free raspberry pancake syrup)
1-1/2 tbs canola oil
4 ounces spinach, torn in bite sized pieces
2 medium kiwi fruit peeled and sliced
1/2 cup fresh raspberries

put vinegar and preserves into a blender.  Add the oil in stream processing constantly until blended.
In a salad bowl, combine the spinach half the kiwi and half the raspberries.

just before serving add the vinegar mixture. Toss well. Top with remaining kiwi and raspberries.

serves 4; 11 g. carbs

recipe submitted by Edith Weil

 

MAIN DISH: TILAPIA CRUSTED IN ALMOND MEAL(click here to print)

Tilapia Crusted in Almond Meal

1lb Tilapia fillets - about 4 medium sized fillets
1/2 Cup almond meal (may also use pecan meal)
1/4 cup parmesan cheese, grated
4T olive oil
salt, pepper, garlic powder
*any additional spices you like

Directions

Mix almond meal, parmesan cheese and spices in a large, shallow bowl.

Heat 3 Tbsp of olive oil in a large skillet on the stove top.
Use remainder of the olive oil to rub on tilapia fillets, then coat in the almond meal mixture.

Place the fillets in the skillet and cook for about 5 minutes on each side.

Recipe serves 4.  4 carbs

 

*sparkpeople.com*

SALADS: AVOCADO AND JICAMA SALAD(click here to print)

Ingredients

AVOCADO AND JICAMA SALAD

2 ripe avocados

1/2cup thinly sliced jicama

1/4 cup thinly sliced radish

3tablespoons hulled pumpkin seeds, lightly toasted

1/4cup light sour cream

1/4cup fresh lime juice

2tablespoons fresh orange juice

3 packets of Splenda

2tablespoons olive oil

kosher salt and freshly ground black pepper

1/4cup pomegranate seeds

Instructions

1. Cut the avocados in half lengthwise and remove the pits.
2. Score the flesh into a cross-hatch pattern and scoop it out using a large spoon.
3. Place the avocados in a medium bowl. Add the jicama, radish, and pumpkin seeds.
4. In a serving bowl, whisk together the sour cream, lemon juice, lime juice, Splenda, and olive oil.
5. Transfer the vegetables to the bowl with the dressing and toss well.
6. Season with salt and pepper, garnish with the pomegranate seeds for texture and color, and serve.

Nutritional values for this recipe: click here

Recipe from relish.com

VEGETABLE SIDE DISH: LOADED CAULIFLOWER(click here to print)

• 

   LOADED CAULIFLOWER Ingredients: 1 large head of Cauliflower cut into bite size pieces (approx 6 cups) 6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins) 6 Tbs chopped Chives 1/2 cup Mayonnaise 1/2 cup Sour Cream 2 cups Colby Jack Cheese ( may use cheddar) 8 oz container sliced mushrooms Directions: Preheat oven to 425° In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool. In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, 1 cups of cheese,mushrooms and cauliflower and mix well... place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3 Tbs chives and serve. 10 carbs; serves 5