BREAKFAST: LOW CARB GRANOLA CEREAL (click here to print)

LOW CARB CEREAL

8 ounces of unsweetened coconut flakes
4 ounces chopped almonds
4 ounces sunflower seeds
2 ounces chopped walnuts
2 ounces almond flour
4 egg whites
3 tbs. Honey Tree sugar free honey (found at walmart)
cinnamon to taste

Measure first 5 ingredients and pour into a bowl. Mix together with your hands. Add the sugar free honey and the 4 egg whites (unbeaten). Stir everything together with your hands. Add a little water (about 1/4 cup) to the mixture and stir again with your hands. You want the mixture to stay crumbly, so don't add too much water or it will stick together.

Line a large cookie sheet with parchment paper. Dump the whole mixture on top of the paper. With a large spoon or your hand...spread the mixture out so it is only one layer thick. Don't leave any clumps. You oven should be at 300 degrees. Put the cookie sheet on the top rack of your oven. Check every 10 minutes and stir the mixture so it stays loose and doesn't form clumps. Bake up to 30 minutes...stirring often. Remove and let cool. Sprinkle on a good cinnamon (like Penzeys) mix the cinnamon in with your hands and taste...adding more if you want. Pour into a nice jar and store in the refrigerator.

For nutritional values: https://www.caloriecount.com/cc/recipe_analysis.php

serves 5

Amount Per Serving (0.5 cup)

Calories 337 Calories from Fat 284

% Daily Value*

Total Fat 31.6g 49%

Saturated Fat 11.7g 59%

Sodium 198mg 8%

Total Carbohydrates 8.7g 3%

Dietary Fiber 3.9g 16%

Sugars 0.8g

Protein 7.9g 16%

* Percent Daily Values are based on a 2000 calorie diet.

DESSERTS: KETO COFFEE RECIPES

http://alldayidreamaboutfood.com/2015/08/best-low-carb-keto-coffee-recipes.html

MUG CAKES: 27 LOW CARB MUG CAKE RECIPES

http://alldayidreamaboutfood.com/2015/03/low-carb-mug-cake-recipes.html

Echinacea: not for people with diabetes

Echinacea: not for people with diabetes

MAIN DISH: GENERAL TSO'S MEATBALLS (click here to print)

GENERAL TSO’S MEATBALLS (LOW CARB & GLUTEN FREE)
A low carb meatball with all of the flavors and textures of the classic Chinese takeout favorite!
Serves: 4 servings
INGREDIENTS
For the Meatballs...
1 lb ground turkey or chicken
2 Tbl minced ginger
¼ cup scallions, chopped
1 tsp garlic powder
¼ cup almond flour
1 egg
light flavored oil for frying (olive, grapeseed, etc)
For the Sauce
½ tsp sesame oil
3 Tbl rice wine vinegar (unseasoned - sugar free)
3 Tbl soy sauce (tamari based for GF, or coconut aminos for Paleo)
¼ cup water
3 Tbl sugar substitute (honey for Paleo)
½ tsp xanthan gum (or arrowroot powder)
¼ cup scallions, chopped
4 - 5 small dried chilies, seeded and chopped
INSTRUCTIONS
To make the meatballs:
Combine all of the meatball ingredients and mix thoroughly. Form into 16 balls and saute/fry in oil over medium heat until cooked through and crispy. Alternatively you could bake them but they won't get the crunchy exterior.
To make the sauce:
Combine the sesame oil, vinegar, GF soy sauce, water, sugar substitute, and xanthan gum in a small saucepan and whisk until combined. Add the scallions and chili pepper and bring to a boil. Simmer for five minutes until thickened and remove from heat.
To serve:
Add the cooked meatballs to the thickened sauce and stir to coat. Garnish with more chopped scallions and chilis if desired.
NOTES
Approx nutrition info per serving: 322 calories, 25g fat, 3.75g net carbs, 23g protein
Serving size: 4 meatballs
ibreatheimhungry.com

MAIN DISH: SAUSAGES & MASH WITH CHEESY CAULIFOWER (click here to print)

BANGERS AND MASH (LOW CARB AND GLUTEN FREE)
 Serves: 4
 INGREDIENTS
 4 sausages (I used sweet Italian)
 1 cup sliced raw onions
 1 Tbsp olive oil
 1 Tbsp butter
 ½ cup chicken stock
 2 Tbsp heavy cream
 salt & pepper to taste
 2 cups cheesy cauliflower puree
 chopped parsley to garnish
 INSTRUCTIONS
 Cook the sausages in a medium saute pan until browned and cooked through. Remove from the pan and set aside.
 Add onions to same pan, along with the butter and olive oil. Cook for 5 - 7 minutes at medium heat until onions are browned and softened. Add chicken stock and red wine (if using) and cook for another 3 - 5 minutes until reduced. Add the heavy cream and cook another 2 minutes. Season with salt and pepper.
 Add sausages back to the pan with the onions for a couple more minutes until heated through.
 To plate, place ½ cup of cauliflower puree in a shallow bowl. Add one sausage to each plate and top with onion gravy. Garnish with chopped parsley or another herb of your choice.
 NUTRITION INFORMATION
 Calories: 378 Fat: 31g Carbohydrates: 6g net Protein: 15g

CHEESY CAULIFLOWER PUREE (LOW CARB)
 Creamy and delicious, you'll never miss mashed potatoes again!

Serves: 2 cups
 INGREDIENTS
 1 head of cauliflower
 2 Tbsp heavy cream
 1 Tbsp butter
 2 ounces dubliner or other sharp cheese
 salt and pepper to taste
 INSTRUCTIONS
 Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
 Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth.
 Season with salt and pepper to taste. You can adjust the cream and butter to your preference.
 NUTRITION INFORMATION
 Serving size: ½ cup Calories: 148 Fat: 11g Carbohydrates: 4g Protein: 6g

SANDWICHES: LOW CARB GRILLED CHEESE (click here to print)

Serves: 1 serving
Ingredients...
2 large eggs
2 TBSP water
2 TBSP coconut flour
1-1/2 TBSP butter - melted
½ tsp baking powder
Your choice of cheese (don't use processed cheese or shredded cheese. use block of cheese)
Toppings (optional) i.e, pre-cooked bacon, tomato slices, etc.
Softened butter for spreading on bread when grilling sandwich

Instructions
Thoroughly whisk together the eggs and water.
Add remaining ingredients and mix well.
Spread mixture into a microwavable container (I used a 4" x 6" plastic deli dish)
Microwave on high for 2 minutes.
Remove from microwave and immediately turn out of container.
When cool enough to handle use a large serrated bread knife and split the thickness of the bread into two equal parts. Cut each half in two so you now have four pieces of bread, or enough for two sandwiches.
Butter one side of each slice of bread with softened (not melted) butter.
Put butter side down into a skillet or griddle sprayed with a non-stick spray.
Add cheese and toppings of your choice.
Add 2nd piece of bread to top, butter side out.
Cover with lid and cook on med-high until bottom is golden brown.
Flip sandwiches over and brown second side.
Remove from pan and serve.
ENJOY!
Notes
Bread has 3 carbs total.
Add however many carbs your cheese of choice contributes and any other toppings you decide to have.
skinnyonlowcarb.com

MAIN DISH: PORK LOIN PICCATA

Pork Loin Piccata is 7 Net Carb per serving

Pork Loin Piccata

Author: lowcarbmaven.com

Nutrition Information

• Serves: 6

• Serving size: 1 piece of pork
• Calories: 276

• Fat: 15
• Carbohydrates: 8
• Fiber: 2
• Protein: 25

Pork loin medallions are pounded flat, coated, cooked until crispy, then finished with a lemony caper and parsley sauce.

Ingredients

• 1½ pounds pork loin, lean, boneless
• 2 tablespoon (or arrowroot) or 1/8 tsp. xanthun gum
• ½ cup almond flour
• 1 teaspoon dried parsley
• salt and pepper
• ½ cup wine
• 2 cloves garlic
• ½ cup chicken broth (or more)
• ⅓ cup lemon juice (juice of two lemons)
• 2 tablespoons capers
• 2 tablespoons parsley
• salt and pepper to taste
• oil for frying ( I use coconut oil)
• thinly sliced lemon for garnish

Instructions

1. Let's get ready: Line a sheet pan with foil, spray with baking spray and set aside. Mince the parsley and put in a portion cup. Crush the garlic cloves and put them on one side of a small plate. Measure the capers and set on the other side of the plate and place it near the stove.
2. Roll two lemons on the counter, releasing the juice from the little capsules. Cut and juice the lemons, removing any seeds, and put the juice in a small bowl or measuring cup and place it near the stove.
3. On a dinner plate, mix the cornstarch (or arrowroot) with the almond meal, 1 teaspoon of dried parsley, salt and pepper.
4. Ready the wine and chicken broth on the counter near the stove as well as your serving platter.
5. Preparation: Slice the pork loin into ½ inch cutlets, slicing crosswise -- or against the grain of -- the pork loin. Dry the pork with a paper towel. Place a portion of pork loin in a large zip loc bag, leaving it unzipped, and pound each cutlet thinly with a meat mallet, flipping the bag over to pound both sides. Place the flattened pork loin cutlets on the sheet pan. Season one side with salt and pepper, and then the other. Transfer the pork loin cutlets to a dinner plate. Just stack them up. Now you're ready to assemble.
6. Time to get covered: Lets make an assembly line. On the left, place the plate with the pork loin cutlets. In the middle, place the plate with with the cornstarch (or arrowroot) and almond flour coating. To the right, the sheet pan. With your fingers, pick up a pork cutlet and place it into the low carb coating. Push and wiggle the pork in the coating then flip to coat the other side. Do this a few times to get a nice even coating. Pat off any excess. Place the coated pork loin cutlet on the sheet pan and continue the process until all of the cutlets have been coated.
7. Cook the coated pork loin cutlets: Heat a large frying pan on medium-high heat. When it is hot, add the oil and then add 1-2 of the coated pieces of pork loin in the pan. Brown on one side, flip with a fork and brown on the other side. This doesn't take very long if your pork loin is thin. Transfer the cooked pieces to the serving plate and cover loosely with foil. Continue browning all of the pork loin.
8. Prepare the sauce for the Pork Piccata: Turn the heat off under the pan. Pour the wine into the pan and then turn the heat back on to medium. Scrape-up all of the bits of brown from the pan and add the garlic. Saute the garlic for a while and then add the lemon juice and the chicken broth. Let it heat up to a simmer. The sauce should be thickening from the corn starch by now. If it gets too thick, simply add more stock. Add the capers and heat through. Add the parsley and swirl around in the pan. I like to add some ghee, but you could add some butter, olive oil, or leave it as it is.
9. Plating: Simply pour the sauce over the pork. Enjoy your Pork Piccata!

Notes

As with other recipes that call for frying in oil, I did not even attempt to account for the amount of fat the coated pork loin may of soaked up during cooking.

Also, if the capers are added to the sauce too early, the sauce will turn a weird grayish-brownish-greenish color. It's best to wait to the end.

lowcarbmaven.com

ARTICLE: HOW TO EAT TO YOUR METER

APPETIZERS: DIPPING CHIPS (click here to print)

Ingredients

• Dipping Chips:
• ¾ Cup Almond flour, 
• 2 tbsp Flax Meal (golden)
• 1 Egg white (separate an egg)
• 1 Tsp Lime Juice, 
• ½ Tsp Chili Powder
• ½ Tsp Cumin
• ¼ Tsp Sea Salt
• 2 to 3 Tsp Olive Oil for baking
• SEASONING FOR TOPPING:
• ¼ Tsp Chili Powder
• ¼ Tsp Cumin
• ¼ Tsp Salt
• 
  
• Instructions:

1. Preheat oven to 350 F.
2. Add : Almond Flour, Flax Meal, Egg White, ¼ tsp salt, ½ Tsp Chili powder, ½ tsp Cumin, and Lime Juice to a large Mixing bowl.
3. Mix until sticky dough forms.
4. Place dough on a sheet of Parchment Paper and put another sheet of parchment paper over the top of dough.
5. Use a rolling pin to spread dough out very thin, then peel off top paper.
6. Use a knife or pizza cutter to score dough on paper into triangle or square shapes.
7. Mix all the seasoning toppings in a small bowl.
8. Place parchment paper, with dough on it, on a baking sheet.
9. Use a mister to spritz Olive Oil over tops of chips, or can brush oil over chips with a brush (a pastry brush would work).
10. Take seasoning mixture and sprinkle over chips.
11. Put in oven and bake for 10 minutes, then check to see if edges of chips are slightly browned.
12. If not slightly browned, continue to bake and watch.
13. May take a few more minutes, but watch carefully, they burn fast.
14. Remove from oven, cool

carbs 6.5; servings 4

beautyandthefoodie.com

MUFFINS: CINNAMON WITH CREAM CHEESE ICING (click here to print)

Ingredients

• 3/4 cup heavy cream or milk
• 1 tablespoon apple cider vinegar
• 11/2 cups sunflower seed meal or almond flour
• 1/2 cup ground flaxseed
• 1/4 cup coconut flour
• 2 teaspoons xanthan gum
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 teaspoon allspice
• 2 teaspoons ground cinnamon
• 1/2 cup butter
• 1 tablespoon olive oil
• 3 eggs
• 1 tablespoon black strap molasses (TIP: I use Torani sugar free gingerbread syrup for less carbs and great taste)
• 1/2 cup  erythritol

Topping

• 1/2 cup Swerve
• 1 teaspoon ground cinnamon
• 3 tablespoons softened butter

Cream Cheese Icing

• 4 ounces softened cream cheese
• 4 ounces heavy cream
• 1 teaspoon vanilla extract
• 1 teaspoon stevia

Instructions

1. Preheat the oven to 350 degrees.
2. In a small bowl add the heavy cream and  apple cider vinegar. Set aside.
3. Whisk together the next 8 dry ingredients in a large bowl and set aside.
4. Add the butter, oil, eggs, molasses and 1/2 cup Swerve to a stand mixer and blend until incorporated well.
5. Add the heavy cream and vinegar into the stand mixer and blend until smooth.
6. Gradually pour in the dry ingredients into the stand mixer and blend until combined.
7. Grease a 12 capacity muffin pan and pour batter evenly into each cup.
8. In a small bowl stir the topping ingredients together and add spread about teaspoon to each muffin top.
9. Bake 25 minutes.
10. While the muffins are baking , mix the icing ingredients together in a stand mixer until smooth, no lumps. Set aside until muffins are ready.
11. Allow muffins to cool about 5 minutes then loosen around edges with a butter knife.
12. Remove to a pie plate if desired to top with Icing and enjoy!
13. If making ahead, keep muffins and icing in the refrigerator, reheat muffins in oven at 350 for 10 minutes and add icing when ready to serve.

9 g. carbs

sugarfreemom.com

MAIN DISH: 24 DELICIOUS RECIPES THAT ARE LOW CARB

http://newsforamerica.co/24-crazy-delicious-recipes-that-are-super-low-carb/

BREAKFAST: LOW CARB HOT CEREAL (click here to print)

• 1cup flax seed meal (ground flax seeds, regular or golden)
• 1cup protein powder (suggested is vanilla EAS Simply Whey powder)
• 1⁄2cup wheat bran
• 1⁄4cup oat bran
• 1⁄2cup raw almonds, coarsely ground
• 1⁄4cup raw unsalted sunflower seeds, coarsely ground

DIRECTIONS

1. Combine all ingredients. Mix can be stored for later use. I store mine in the fridge.
2. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl, or use a saucepan on the stovetop.
3. Add 1/2 cup of water (you may substitute part of the water for sugar-free syrup, in any flavour desired).
4. Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken.

food.com

Nutrition Info

Serving Size: 1 (19 g)

Servings Per Recipe: 14

AMOUNT PER SERVING

% DAILY VALUE

Calories 95.2

Calories from Fat 66

70%

Total Fat 7.4 g

11%

Saturated Fat 0.6 g

3%

Cholesterol 0 mg

0%

Sodium 19.4 mg

0%

Total Carbohydrate 6.3 g

2%

Dietary Fiber 4.1 g

16%

Sugars 0.5 g

1%

Protein 3.6 g

food.com

DESSERTS: 31 AMAZING CHEESECAKE RECIPES

http://alldayidreamaboutfood.com/2014/05/31-amazing-low-carb-cheesecake-recipes.html#voUYYzuQf1lFmuOX.01

BROWNIES AND COOKIES: LINZER HEARTS (click here to print)

Low-Carb Linzer Hearts (Egg-Free) 2 cups = 480 ml almond flour 1/2 cup = 120 ml (+ some for dusting) confectioners style swerve (or other powdered sweetener)---you can also make your own by putting Stevia or Splenda in a blender and pulse until it is a powder grated yellow zest from 1 organic lemon 2.5 oz = 70 g cream cheese  sugar-free raspberry jam Directions Preheat the oven to 250 °F or slightly lower (100 °C). Put the almond flour in a large bowl. Sift in the sweetener and mix well. Add the lemon zest and the cream cheese. Mix and knead until smooth. Divide the dough in 2–3 pieces. Take one piece at a time for handling. Keep the rest of the dough covered. Place a piece of dough on a baking sheet lined with parchment paper and place another parchment paper on the dough. Roll out the dough until it is approximately 1/6 inch (0.4 cm) thick and remove the topmost parchment paper. Using a round (fluted) cookie cutter, cut out the cookies. Transfer the cookies with a spatula or cheese slicer to a baking sheet lined with parchment paper. Using a smaller cookie cutter (heart, round, star, etc.), cut out the centers of half of the cookies on the baking sheet. Repeat rolling and cutting with the other piece(s) of the dough. Combine the scraps, reroll and cut. Repeat this until there is no dough left. Bake for 30–40 minutes, or until golden brown but not too brown. Let the cookies cool completely on a cooling rack. Assembling: Place the top cookies (those with the center removed) on a baking sheet and dust them with the sweetener. Spread a thin layer of raspberry jam on the bottom cookies (the whole cookies). Place the dusted top cookies on top and very gently press the tops and bottoms together. Store the assembled cookies in an airtight container.

Nutrition information	Protein	Fat	Net carbs	kcal
In total:	48.2 g	116.8 g	77.2 g	1561 kcal
Per cookie if 20 cookies in total:	2.4 g	5.8 g	3.9 g	78 kcal

lowcarbsosimple.com 

BREADS: CHEDDAR BISCUITS (click here to print)

CHEDDAR BISCUITS

3 cups almond flour
...

1 tsp salt
1 tbs baking powder
8 ounces cream cheese, softened
1 stick of butter, melted
2 eggs, beaten
1 cup shredded cheddar cheese
Preheat oven to 350 degrees. Spray muffin pan with non-stick spray.
Mix dry almond flour, salt, and baking powder in a large bowl. Add cream cheese, butter, and eggs. Mix until just combined. Fold in cheddar cheese. Low carb cheddar biscuit
Portion biscuits with an ice cream scoop. Bake for 23-25 minutes 4 g.. carbs

COOKIES AND BROWNIES: CHEESECAKE BROWNIES (click here to print)

CHEESECAKE BROWNIE
Cheesecake Topping
2 x 8oz cream cheese
...

2 eggs
1/4 cup erthyritol (or other sugar substitute)
1 tspn vanilla essence
50g melted chocolate


Brownie
1 cup ground almonds
1/2 tspn baking powder
3/4 cup erthyritol (or other sugar substitute)
1 cup butter
75g chocolate (dark and high in cocoa solids)
1/3 cup cocoa powder
4 eggs
2 tspn vanilla essence
•Preheat the oven to 190C/375F degrees.
•Line a square baking tin (or you could use a circular one…no rule on shapes!) with greaseproof paper.
•Mix the brownie ingredients first.
•Mix the dry ingredients in a bowl.
•Melt the butter and chocolate in a Bain Marie (bowl over simmering water).
•Remove from the heat and cool for 5 minutes.
•With a whisk, (electric is better) add the eggs, one at a time. Add the vanilla essence.
•Add the dry ingredients and mix thoroughly.
•Spread the mixture in the tin evenly.
•Mix the cheesecake mixture.
•In a bowl, beat the cream cheese mixture with an electric whisk until smooth.
•Add the vanilla essence and erthyritol and beat well.
•Add the eggs, one at a time.
•Put half the mixture in another bowl and add the melted chocolate. Mix well.
•Place the cheesecake mixture over the brownie base in an uneven distribution of the vanilla and chocolate cheesecake mixture.
•Swirl the chocolate and vanilla mixture lightly together.
•Bake in the oven for 30 minutes.
•Cool and then chill in the refrigerator.
•Eat and enjoy!

serves 4 to 6

Nutritional values for this recipe, click here