SOUPS: MINESTRONE SOUP WITH CHICKEN (click here to print)

2.          MINESTRONE SOUP WITH CHICKEN
3.             
4. 2 tbsp. bacon grease, butter or coconut oil
• 1/2 large onion, finely diced (or 1 cup diced frozen onion)
• 
  
• 1 zucchini, chopped into 1 inch chunks
• 8 cloves garlic, crushed (or 1 tbsp.)
• 1 tsp. salt
• 4 cups chicken stock
• 2 cups diced tomatoes
• 1 lb. chicken breast, cut into 1 inch cubes*
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1/2 tsp. black pepper
• 1/8 tsp. red pepper flakes
• Rind of Parmesan cheese (optional)
• Garnish with fresh Parmesan Cheese 

1. Add bacon grease to large pot over medium heat. Then add onion.  Cover and cook for 5 minutes. Add zucchini, garlic and salt. Cover and cook for an additional 5 minutes. (Keep an eye on pot and stir if you see the garlic is burning.)  Add diced chicken to pot and stir. Cook for 2-3 minutes before adding the remaining ingredients (except the fresh Parmesan Cheese). Cover and cook on high until soup comes to a full boil then reduce to medium and cook for 5 minutes or until chicken is done. Taste for salt and adjust if needed. 
   Serve with fresh grated Parmesean cheese.  serves 5

notes

1. Nutrition: 230 Calories, 8.5 grams Fat, 8 grams Total Carbs, 2 grams Fiber, 6 Net Carbs, 31 grams Protein 

satisfyingeats.com

ARTICLE: HOW MUCH SUGAR IS IN YOUR CEREAL (click here to print)

FYI:HERE ARE THE TOP 10 SUGAR-FILLED KIDS’ CEREALS, RANKED BY PERCENT WEIGHT IN SUGAR (SOURCE):
Kellogg’s Honey Smacks: 55.6% sugar
Post Golden Crisp: 51.9% sugar
Kellogg’s Froot Loops Marshmallow: 48.3% sugar...
Quaker Oats Cap’n Crunch’s OOPS! All Berries: 46.9% sugar
Quaker Oats Cap’n Crunch Original: 44.4% sugar
Quaker Oats Oh!s: 44.4% sugar
Kellogg’s Smorz: 43.3% sugar
Kellogg’s Apple Jacks: 42.9% sugar
Quaker Oats Cap’n Crunch’s Crunch Berries: 42.3% sugar
Kellogg’s Froot Loops Original: 41.4% sugar

CARTOON (click here to print)

SALADS: BAVARIAN HAM SALAD (click here to print)

BAVARIAN HAM SALAD
1-1/2 cup leftover cooked ham, thinly sliced into strips
1/4 cup mayonnaise
1 tbs. sour cream
2 tbs. grated onion
1/4 cup finely diced celery
1/2 cup tomato (diced)

In a bowl, combine ham, mayonnaise, sour cream, onion, celery and tomato. Refrigerate several hours. Spread on lettuce leaves and eat as a wrap....  or spread on a piece  of round or oval shaped jicama.  makes 4 sandwiches

Recipe submitted by Edith Weil

For nutritional values, click here

SPIRILIZED: BOLOGNESE SAUCE (click here to print)

BOLOGNESE SAUCE

1 pound Spiralized Zucchini
2 tbs. olive oil
2 slices bacon, cut into 1/2 inch pieces
1/2 large onion, minced
1/2 clove garlic, minced
8 ounces ground chuck
3 ounces ground pork
4 ounces fresh mushrooms, sliced

1 stalk celery, chopped
1 carrot, shredded
1/2 (28 ounce) can Italian Plum tomatoes
2 ounces tomato sauce
4 tbs. white wine
4 tbs. chicken stock
1/2 tsp. dried basil
1/2 tsp. dried oregano
salt, pepper to taste

Cook your zucchini pasta in boiling water for 3 to 4 minutes, drain and keep warm. Warm olive oil and sauté bacon, onion and garlic until bacon is brown and crisp. set aside. In a large saucepan, brown the beef and pork.  Drain away excess fat, Stir in the bacon//garlic/onion mixture along with the mushrooms, celery, tomatoes, tomato sauce, wine, stock, basil and oregano, salt and pepper. Cover the pan, reduce heat and simmer for one hour, stirring occasionally. Serve over your zucchini "zoodles".

recipe submitted by Edith Weil

For nutritional values, click here

SOUPS: HUNGARIAN LOW CARB MUSHROOM SOUP (click here to print)

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INGREDIENT

SERVINGS 6

• 4tablespoons butter
• 2cups chopped onions
• 1lb sliced fresh mushrooms
• 2cups chicken broth
• 1tablespoon paprika
• 1tablespoon coconut aminos
• 1teaspoon dried dill weed
• 1cup heavy cream (whipping)
• 1teaspoon salt
• 1dash fresh ground pepper
• 2teaspoons lemon juice
• 1⁄3cup sour cream
• chopped fresh parsley (to garnish

DIRECTIONS

1. Melt butter over medium heat, using a large pot.
2. Add onions and saute for 5 minutes.
3. Add mushrooms and saute for 5 more minutes.
4. Stir in the chicken broth, paprika, soy sauce and dill weed.
5. Reduce to low, cover and simmer 15 minutes.
6. Pour heavy cream into soup and blend well.
7. Simmer, covered, for 10 more minutes.
8. Stir in salt, pepper, lemon juice and sour cream.
9. Heat through for 4 or 5 minutes.
10. Serve garnished with fresh parsley.

10 carbs; serves6

food.com

DRESSINGS: SUGAR FREE RUSSIAN (click here to print)

Russian Dressing

Ingredients:

• 2/3 cup water
• 1/4 cup cider vinegar
• 1/4 cup sugar and soy free ketchup(Heinz has a low sugar ketchup)
• 1 T. grated onion (I used dried minced onion)
• 2 tsp. coconut sugar (I would use Splenda or Stevia)
• 1 tsp. salt
• 1/4 cup oil (I used olive oil)

Directions:

1. Combine all ingredients, except oil.  Whisk in oil later.  (I just added them all together and used my mini food processor).
2. Refrigerate.

For nutritional values, click here

allergyfreetestkitchen.com

SPIRILIZED: LOW CARB CARBONARA (click here to print)

INGREDIENTS

• 3 zucchinis, washed and prepped
• 3 cloves of garlic, diced
• 4 slices bacon
• 2 eggs
• 2 tbsp vinegar
• pot of boiling water
• 1 tbsp heavy cream
• ⅓ cup shredded parmesan, 

INSTRUCTIONS

1. In a large pan, slowly render fat from bacon. Cook on low setting and flip when slightly browned. You want to render the most fat possible and make the bacon perfectly crunchy- so don't rush it.(I fry my bacon in the microwave to the crispy stage...takes about 15 minutes)
2. When bacon has been crisped, remove from pan and set aside.
3. Add garlic to pan and let brown slightly on low- you dont want it to burn. (about 5 minutes)
4. Spiralize  zucchini noodles, and add to pan with bacon grease and garlic.
5. Cook on high until browned and most of the liquid has drained.
6. Drain off liquid.
7. Return pan to stove and turn to medium.
8. Add cheese and cream, stirring frequently to incorporate.
9. Crumble bacon and stir in to noodles.
10. When sauce thickens, remove from stove.
11. Add poached eggs and serve.  
12. 
    
13. Note: I sprinkle on some  Lawry's Chile and garlic seasoning on each plate before serving because we love garlic and a little spice
14. 
    

serves 2, 4 grams of whole carbs or only 2 g. of net carbs

sweetcsdesigns.com

MUG RECIPES: MOLTEN LAVA CAKE (click here to print)

1 egg

2 tbsp cocoa powder

2 tbsp sugar substitute of choice

2 tbsp heavy cream / full-fat canned coconut milk

1/2 tsp vanilla extract

2 tbsp unsalted butter; melted

1/4 tsp baking powder

1 square 70-90% bittersweet chocolate; (optional)

2 tsp coconut flour

Preparation

Mix all ingredients, divide batter into 2 mugs/ramekins and microwave each for 30 seconds.
Or bake at 400-450 F for 10-12 minutes, or until the sides of the cakes are firm but the centers are soft.
Let the cakes cool in the ramekins for 1 minute, then cover each with an inverted dessert plate. Carefully turn each one over, let stand for 10 seconds and then unmold. Serve immediately.

8 net carbs; serves 2

bigoven.com

MEMORIAL DAY

• 

GRILLING

Be sure to check out our grilling recipes at this link.  Have a safe and Happy Memorial Day !!

http://www.generositiesoftheheart.blogspot.com/search?q=grilling

SALADS: RED, WHITE, BLUE SALSA (click here to print)

RED, WHITE, AND BLUE SALSA

• 1 cup fresh Blueberries
• 1 cup diced Strawberries
• 1 cup diced Jicama
• 1/3 cup chopped Cilantro
• 1/4 cup finely chopped Red Onion
• 2 TBSP finely chopped Jalapeno Pepper, stemmed and seeded
• Juice of 1 large Lime
• Salt, to taste
• 
  

Directions

1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. 
2. Stir until well combined. Season with salt, to taste. 
3. Serve with pork rinds....or on a bed of greens.. Best eaten the day it is made.

For nutritional values, click here

pinterest.com

SALADS:RED, WHITE, BLUE TRIFLE(click to print)

                                                           

• 1 package (3 ounces) berry blue sugar free gelatin

  (If you cannot find sugar-free blue Jello, use the sugar-free lemon flavor and add a few drops of blue food color to it)

• 2 cups boiling water, divided

• 2-1/2 cups cold water, divided

• 1 cup fresh blueberries

• 1 envelope unflavored gelatin

• 1 cup heavy whipping cream

• 6 tablespoons Splenda

• 2 cups (16 ounces) sour cream

• 1 teaspoon vanilla extract

• 1 package (3 ounces) sugar free strawberry or sugar free raspberry gelatin

• 1 cup fresh raspberries

• Whipped topping and additional berries, optional

Nutritional Facts

1 serving (1 each) equals 179 calories, 11 g fat (7 g saturated fat), 40 mg cholesterol, 46 mg sodium, 10 g carbohydrate, 1 g fiber, 3 g protein.

Directions

1. In a large bowl, dissolve berry blue gelatin in 1 cup boiling water; stir in 1 cup cold water. Add blueberries. Pour into a 3-qt. serving bowl. Refrigerate until firm, about 1 hour.
2. Meanwhile, in a saucepan, sprinkle unflavored gelatin over 1/2 cup cold water; let stand for 1 minute. Add the cream and sugar; cook and stir over low heat until gelatin and sugar are completely dissolved. cool to room temperature. Whisk in sour cream and vanilla. Spoon over the blue layer. Refrigerate until firm.
3. In a large bowl, dissolve raspberry gelatin in remaining hot water; stir in remaining cold water. Add raspberries. Spoon over cream layer. Chill until set. Garnish with whipped topping and additional berries if desired. Yield: 14-16 servings.

tasteofhome.com

SPIRILIZED: SESAME GINGER DRESSING (click here to print)

 Sesame Ginger Dressing

Yield: 4 servings

Ingredients

• 4 large broccoli stems
• 2 tbsp toasted sesame oil
• 2 tbsp apple cider vinegar
• 1 tbsp  coconut aminos
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/8 tsp red pepper flakes
• 2 tbsp toasted sesame seeds

Instructions

1. Wash broccoli stems and trim ends. Cut into noodles using a spiralizer (alternatively, you could shave them using a carrot peeler). Place noodles in a large mixing bowl.
2. In a small bowl, combine sesame oil, apple cider vinegar, coconut aminos or soy sauce, ginger, salt, pepper and red pepper flakes.
3. Drizzle over broccoli noodles and toss to combine. Sprinkle with sesame seeds

Serves 4. 10 carbs.  

Note: you can also use broccoli slaw instead of making the noodles if you don't have a spirilizer

alldayidreamaboutfood.com

ARTICLES: 10 COMMANDMENTS OF GROCERY SHOPPING(click here to print)

When you've got errands to run, dinner to make, and a schedule to stick to, grocery-shopping can become a test of patience and a serious time drain. Keep yourself sane and on track with  10 commandments to efficient food shopping.

1. Think ahead. Plan out your meals and food needs for the week. Start with breakfast and work your way mentally through each day. Do you have enough coffee, almond flour and almond milk?What will you be packing for lunch? Do you have any new recipes that you know you'll be making? If so, go through them one by one, making sure you have every ingredient. Never assume you have the basics on-hand. 
2. Enlist the family. Keep a list on your fridge that the whole family can add to. (You can veto the Twinkies, Chips Ahoy, and Lucky Charms later.) When you're running low or run out of something, write it down immediately. The list will serve as a constant reminder of what staples you need to stock up on.
3. Map it out. Know the layout of your grocery store. Ask the customer service desk if they have an aisle-by-aisle floor plan that you can take with you or photocopy.
4. Get organized. When you have a list of everything you need, arrange it by location, grouping items that are in the same aisle together. The advantage to this is twofold: You won't be darting from one end of the store to the other, and you'll be less likely to forget something.
5. Do your research. Check the weekly circulars for sales before you head to the store to insure you're getting the best price. This will save you from comparing prices in the middle of a crowded aisle and prevent sticker shock when a particular item is marked way up.
6. Cut out coupons. Leave the coupon book at home and take only the coupons you'll need. You don't need to be rifling through the dozens of expired deals, or getting distracted by the ones you've been meaning to use.
7. Make friends with your grocers. Familiarize yourself with the store's schedule. Know when the store restocks its produce and perishable items so you can buy the freshest products, and so you'll never get caught staring at an empty bread shelf.
8. Take quiet time. If you can, shop during off-peak hours when the store won't be crowded. If you're a night owl, go late at night. If you're a morning lark, go when you wake up, immediately after breakfast. And if you work from home or are a stay-at-home mom, any time during the day should be low volume.
9. Go it alone. When in a hurry, food shopping is best done solo, so leave the kids at home. If your husband tags along, make use of him! Split the list in two so that you can divide and conquer.
10. Don't go hungry. Go after you've eaten and are pleasantly full. This will keep you focused on what you need to buy, and not on what you might want to eat. 

goodhousekeeping.com

MUG RECIPES: BROCCOLI CHEESE SOUP(click here to print)

BROCCOLI CHEESE SOUP IN A MUG
1 tbs. onion, chopped fine
1 tsp. butter
1/2 cup fresh broccoli, chopped small...
1/2 cup chicken broth
1 tbs. cream cheese
3/4 cup unsweetened coconut milk or light whipping cream
1/4 cup cheddar cheese, finely shredded
salt and pepper

In a large soup size mug, microwave the butter and onion for 1 minute or until onion is tender. Add the broccoli and chicken broth and microwave for 3 minutes until broccoli is cooked as desired. Add the cream cheese, cream, and cheddar cheese. Continue cooking in the microwave stirring every 30 seconds until cheese is melted and it is hot. salt and pepper to taste

For nutritional values, click here

Recipe submitted by Edith Weil

MUG RECIPES: FRENCH TOAST IN A MUG(click here to print)

Overnight French Toast in a Mug


1 slice of low carb bread (day old)
1 egg
1/2 cup half and half...
1 packet Splenda
dash of cinnamon and nutmeg
1/8 tsp. vanilla
1 tbs. butter
sugar free maple syrup

Spray inside of an oven proof mug with cooking spray. Tear bread into small pieces(no crusts) and put into the mug. Whisk together the egg, half and half, Splenda, spices and vanilla. Pour over the bread. Cover with foil and refrigerator overnight. In the morning, heat oven to 350. Remove the foil, Slice the butter into 3 pats and put on the top of the bread. Bake uncovered 35 minutes. Pour maple syrup over the top before serving.

For nutritional values, click here

Recipe submitted by Edith Weil

MUG RECIPES: BACON & EGG OMELET IN A MUG(click here to print)

Bacon and Egg Omelet in a Mug
2 slices of bacon, cooked and cut into pieces
1 scallion, chopped
2 tbs. cream...
2 eggs
2 tbs. cheddar cheese, shredded

Cook the bacon in the microwave until done. Put the bacon and scallion into the mug. Whisk together the cream and eggs and pour into the mug. Microwave on high for 1 minute until eggs are nearly set. Sprinkle on cheese and finish cooking eggs. Salt and pepper to taste.

For nutritional values, click here

Recipe submitted by Edith Weil

SPIRALIZED SPICY JICAMA FRIES(click here to print)

• 1 large jicama, peeled
• olive oil, to drizzle (about 2 tbsp)
• salt, to taste
• 1 tbsp onion powder
• 2 tsp cayenne pepper
• 2 tsp chili powder

Instructions

1. Preheat the oven to 405 degrees.
2. Lay out your jicama noodles and snip them with a scissor to divide into smaller sized noodles, similar to shoestring fries.
3. When done, lay your noodles onto two large baking trays, drizzle with olive oil and toss together to combine and coat noodles.
4. Season with a generous amount of salt and then evenly season with onion powder, cayenne pepper and chili powder. Toss again to combine and then lay them out, trying hard not to crowd them.
5. Bake in the oven for 15 minutes, turn over and bake another 10-15 minutes or until they reach your doneness preference. Divide onto plates and enjoy as a snack or a side

Note:  Purchase a spirilizer for only $14.99.  Click on link and picture shown at the top and right side of this blog.

For nutritional values, click here

                                                     

                                                       

inspirilized.com

VEGETABLE SIDE DISH: BRUSSEL SPROUTS IN MUSTARD(click here to print)

2 tbs. cornstarch or 1/2 tsp. xantham gun low carb thickener

1/4 cup water

1-14.5 ounce can of low sodium chicken broth

1 pound of brussel sprouts

2 tsp. Dijon mustart

2 tsp. lemon juice

Directions

1. Dissolve cornstarch in 1/4 cup water, and set aside.
2. In a medium saucepan over medium heat, bring chicken broth to a boil. Add Brussels sprouts, and cook until tender. Strain, reserving chicken broth, and place Brussels sprouts in a warm serving dish.
3. Return chicken broth to stove, stir in mustard and lemon juice, and return to boil. Add cornstarch mixture
4. . Cook and stir until thickened. Pour over Brussels sprouts to serve.

Tip: I added 1/2 cup of white wine to the sauce before I added the mustard and lemon juice.
Also added 2 tsp. of Lawry's Chilie and Garlic seasoning after sauce thickened.  One of my favorite seasonings is Lawry's Chilie and Garlic

serves 6; 9 g. carbs (using cornstarch)

*allrecipes.com*

ARTICLES: 50 DIFFERENT NAMES FOR SUGAR(click here to print)

MAIN DISH: BACON AND MOZZARELLA MEATBALLS(click here to print)

• BACON MOZZARELLA MEATBALLS

• 8 to 10 slices applewood smoked bacon
• 1 pound ground chuck
• 1 tablespoon Worcestershire sauce
• 1 package onion soup mix
• 1/2 cup crushed pork rinds or almond meal
• 1 tablespoon coarse black pepper
• 1 tablespoon beef stock
• 8 to 10 bocconcini mozzarella balls

• Marinara:
• 1/4 cup olive oil
• 1 yellow onion, finely diced
• 2 tablespoons minced garlic
• 2 tablespoons freshly chopped basil leaves
• 2 tablespoons freshly chopped oregano leaves
• 1 tablespoon coarse ground black pepper
• 2 (14-ounce) cans crushed tomatoes
• 2 (14-ounce) cans diced tomatoes in puree
• 1/2 teaspoon crushed red pepper flakes
• 1 tablespoon chicken bouillon

Directions

Meatballs: Preheat the oven to 400 degrees F.
Arrange the bacon slices on a sheet pan. Put in the oven and bake until crisp, about 8 to 10 minutes. Remove the bacon from the pan to a cutting board and chop. Set aside.
In a large bowl, mix together the beef, Worcestershire, onion soup mix, bread crumbs, black pepper, stock and the chopped bacon.
Form portions of the meat around bocconcini to make smooth balls. Arrange the meatballs on a sheet pan with a rack and bake until thoroughly browned, about 10 to 15 minutes.
Marinara:
Add the oil to a medium saucepan over medium-high heat. When the oil is hot add the onion, garlic, basil, oregano and pepper and saute for a few minutes. Stir in the crushed and diced tomatoes, red pepper flakes and the bouillon. Lower the heat and simmer for 10 to 15 minutes.
Remove the meatballs from the pan to a serving platter and serve with the marinara sauce.

Nutritional values for this recipe please click here

foodnetwork.com

APPETIZERS: CHICKEN AND ZUCCHINI POPPERS(click here to print)

CHICKEN & ZUCCHINI POPPERS (GF, DF)

INGREDIENTS

Serves: 4-5

• 1 lb. ground chicken breast
• 2c grated zucchini (leave peel on)
• 2-3 green onions, sliced
• 3-4 Tbsp cilantro, minced
• 1 clove garlic
• 1 tsp salt
• ½ tsp pepper
• (optional: ¾ tsp cumin)
• olive oil, for cooking (or coconut oil, avocado oil, or ghee)

INSTRUCTIONS

1. Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

To cook on the stovetop:

1. Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:

1. Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
2. Serve with guacamole, salsa, or your favorite dip.

Nutritional values for this recipe, please click here

recipe submitted by Valorie Johnson Hunter

ARTICLES: EAT THIS, NOT THAT (click here to print)

            ***NOTE: I have recently discovered that the blended almond milk with coconut milk tastes so much better than just almond milk.  I get the SILK brand.  If you like coconut, you will love this stuff.  It is not overpowering with almond or coconut, just the right blend. 1 cup is 45 calories; 1 carb and 0 sugar                      

                                                        EAT THIS, NOT THAT

EAT(drink) unsweetened coconut milk or unsweetened almond milk, NOT cows milk
EAT spaghetti squash, NOT pasta
EAT coconut oil, olive oil, and butter NOT vegetable oil
EAT mashed cauliflower, NOT mashed potatoes
EAT almond meal or crushed pork rinds, NOT bread crumbs
EAT Stevia, NOT sugar and not honey
EAT almond or coconut flour, NOT flour
EAT lettuce leaves as wraps; NOT bread
EAT Jicama or radishes NOT hashbrowns

EAT nuts with unsweetened coconut flakes.. NOT cereal or oatmeal
EAT only berries; NOT any kind of other fruit
EAT riced cauliflower; NOT rice
EAT real whipping cream NOT cool whip or frosting
EAT real cream cheese NOT ice cream
EAT boiled turnips cut into quarters; NOT boiled potatoes
EAT pork rinds with sour cream; NOT chips with dip
EAT spiralized zucchini NOT noodles
EAT zucchini cut into long strips with a mandolin NOT lasagna noodles

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Created and copyright 2015 by Edith Weil  please do not copy and share without my permission. Thanks