SALADS: MOCK POTATO SALAD (click here to print)

Ingredients

• 1 medium head cauliflower, cut into 1-inch pieces
• 2 cups water
• 1 tablespoon salt
• ½ cup mayonnaise
• ¼ cup sour cream
• 1 tablespoon cider vinegar
• 2 packets of stevia or other sugar substitute
• ¾ teaspoon salt
• ½ teaspoon onion powder (I use 1/2 cup chopped onions)
• dash pepper
• 5 strips bacon, fried crisp, crumbled
• 1 large egg, hard-boiled, diced

Instructions

1. Bring water to boil in large saucepan. Add cauliflower, then sprinkle with salt. Cover and bring to full boil again. Boil 1 minute, drain in colander, then rinse in water until cool. Set aside.
2. Whisk mayonnaise, sour cream, and vinegar in large bowl until smooth. Add seasonings and mix in. Add cauliflower, bacon, and egg. Toss to evenly distribute dressing into cauliflower.

Note: I also add a few diced dill pickles when I make this, also add celery and  sprinkle the top with paprika

Notes

Makes 10 servings, 2 g. carbs

Adapted from: lowcarbyum.com

ARTICLE: WHAT IS WHEAT PROTEIN ISOLATE & VITAL WHEAT GLUTEN? USED IN SOME LOW CARB RECIPES(click here to print)

 Wheat Protein Isolate 5000 is a highly functional wheat protein isolate containing 90% protein that delivers extensibility, film-forming properties and moisture management control to bread and other bakery products. In low-carbohydrate, high-protein applications, Wheat Protein Isolate 5000 is essential to the development of bakery products that maintain texture and flavor profiles similar to traditional bakery items. The replacement of wheat flour with Wheat Protein Isolate 5000 lowers the carbohydrate level while increasing the protein content of the finished product. In addition, Wheat Protein Isolate 5000 aids in the development of desired bread loaf structure and volume.

Wheat Protein Isolate 5000 has the potential to revolutionize frozen and refrigerated dough systems. Because it possesses outstanding film-forming capabilities, this soluble wheat protein isolate controls water migration during the freeze-thaw process and increases freshness and extends shelf life in finished goods. Prepared in a water solution, Wheat Protein Isolate 5000 can produce a film coating that can be applied to products, such as pizza crusts, to serve as a moisture and fat barrier, as well as to enhance the crispness.

Application Benefit
Frozen and Refrigerated Dough Extended Shelf Life • Extended shelf life after baking • Increased volume
Frozen Bread Dough Better, softer mouth feel • Fresher tasting • Extended shelf life after baking
Par-Baked Bread Improved color, crust, and texture 0 carbs, 30 calories for 1 tbs.

Source: Netrition.com

There seems to be some confusion about VITAL WHEAT GLUTEN. Both my Dad and my sister Courtney were confused about it this week.

Gluten is the protein found in wheat. Its what gives bread its shape and pizza dough its elasticity.

Vital wheat gluten is just the protein in a powdered form. It is made by washing wheat flour dough with water until all the starches dissolve, leaving just the gluten behind.

Although vital wheat gluten looks like a flour, it's not a "flour" like whole-wheat is a flour, rather it's powdered gluten.

BREAKFAST: SCOTCH EGGS (click here to print)

Ingredients                                                          

Servings 6 Units US

• 1 lb bulk pork sausage
• ¹⁄₂ cup pork rind, crushed to a powder
• ¹⁄₂ cup shredded cheddar cheese
• 1 teaspoon garlic powder
• ¹⁄₄ cup chopped jalapeno peppers or ¹⁄₄ cup banana pepper (optional)
• 6 hardboiled egg, peeled and dry

50 All-Time Dinner Favorites

Directions

1. Mix all ingredients (except eggs) together until thoroughly blended (it is best to use your hands).
2. Divide the meat mixture into sixths and pat out one piece in your hand and mold it around one of the eggs.
3. Repeat with remaining eggs and meat.
4. Place them all on a baking sheet or in a baking pan and bake at 350°F for 30 minutes.

1.2 carbs

Source: food.com

COOKIES: PATRIOTIC CREAM CHEESE COOKIES (click here to print)

Ingredients:

1 cup almond flour
2 tbsp coconut flour
1 tsp baking powder
1/8 tsp salt
4 oz cream cheese, softened
1/4 cup butter, softened
1/2 cup Swerve Sweetener or other erythritol sweetener
1 large egg
1/2 tsp vanilla extract
1/4 tsp liquid stevia extract
1 cup chopped fresh strawberries (1/4-inch pieces)
1/2 cup frozen wild blueberries

Preparation:

Preheat oven to 325F and line two baking sheets with parchment paper.

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

In a large bowl, beat cream cheese and butter together with sweetener until light and slightly fluffy. Beat in egg, vanilla and stevia extract until smooth.

Add almond flour mixture in two additions, scraping down beater and sides of bowl as necessary. 

Carefully fold in chopped strawberries until mixed in. Roll dough into 1 inch balls and space 1 inch apart on prepared baking sheets. Gently flatten balls with the palm of your hand to about 1/2 inch thick. Press 4 or 5 frozen blueberries into the top of each cookie. 

Bake 15 to 20 minutes or until just firm to the touch and barely beginning to brown, rotating the pans halfway through baking.

Remove and let cool  on pans.

Serves: Makes 30 cookies. Serves 15 (2 cookies per serving)

Nutrition Info: Per Serving:  Food energy: 108kcal, Saturated fatty acids: 3.81g, Total fat: 9.00g, Calories from fat: 80, Cholesterol: 16mg, Carbohydrate: 4.34g, Total dietary fiber: 1.56g, Protein: 2.56g, Total lipid (fat): 5.74g, Sodium: 84mg

Source: asweetlife.org

VEGETABLE SIDE DISH: CRISPY BRUSSEL SPROUTS SALAD (click here to print)

Ingredients

4 servings 10 g. carbs

• 1 lb (500 g) Brussels sprouts
• ½ cup (120 ml) olive oil
• 1 small lemon, juice and zest (the finely grated lemon peel)
• ½ – 1 cup (100 – 200 ml) spicy almond and seed mix or your own choice of nuts and seeds
• salt and pepper

Instructions

1. Trim and rinse the Brussels sprouts. Shred in a machine or with a sharp knife and place in a salad bowl.
2. Mix olive oil, lemon juice/zest and salt and pepper and pour over.
3. Let marinate for 10 minutes and add the spicy almond and seed mix directly prior to serving.
4. Great as a side dish to any meat or fish dish of your choice or a simple omelet.

SPICY ALMOND AND SEED MIX FOR TOPPING

Ingredients

10 servings 4 g. carbs

• 2 tablespoons coconut oil or olive oil
• ½ lb (220 g) almonds
• ½ cup (100 ml) pumpkin seeds
• ½ cup (100 ml) sunflower seeds
• 1 tablespoon ground cumin or crushed fennel seeds
• 1 tablespoon chili paste or 1-2 fresh chili peppers, finely chopped
• ½ teaspoon salt

Instructions

1. Heat the oil in a large frying pan and add the chili first.
2. Add almonds and seeds. Stir thorougly.
3. Salt and sauté for a few minutes more, but pay attention as almonds and seeds are very heat sensitive. The oil should be hot enough for the spice flavors to develop, but the almonds and seeds should not be burned.
4. Let cool and store in a glass jar.  

Source: dietdoctor.com

COOKIES: CHOCOLATE GANACHE MACAROONS (click here to print)

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INGREDIENTS                                                                          

• 3 large Egg Whites
• 1 tsp Fresh Lemon Juice
• 3/4 cup Almond Meal Flour
• 2 tbsps Xylitol (powdered)
• 6 oz Sugar Free Chocolate Chips
• 2 tbsps Heavy Cream

DIRECTIONS

This recipe is suitable for all phases except for the first two weeks of Induction due to the nuts.  Please measure the granulated xylitol first for this recipe and then powder in a blender before use.

1. Preheat oven to 250°F.  Prepare a silicon baking mat or parchement paper on a baking sheet.  Drawing 1-inch circles on the backside of the parchment can be helpful.  Set aside.  
2. Using a stand mixer with the whip attachment, whip the egg whites, lemon juice, a pinch of salt and 1 tablespoon of the xylitol until stiff peaks form.  
3. Sift together the remaining 1 tablespoon xylitol and almond flour.  Add to the egg whites and gently fold in to fully incorporate.  Using a piping bag or simply cut the end of a large zippered plastic bag, fill with the meringue and pipe onto the baking sheet making 1-inch rounds.  Tap the tops with a slightly wet finger if tips remain.  Bake for 35-45 minutes.  If they begin to brown, decrease temperature by 25 degrees and bake a little longer.  Remove from oven and allow to cool down.  Once cooled remove with a spatula and set on a fresh piece of parchment paper.   
4. Make Filling:  melt chocolate in the microwave at 30 second intervals.  Add heavy cream and using a handheld blender; whip until thick.  Using a small piping bag, pipe chocolate onto the flat side of 1 macaron then top with the another on the flat side sandwiching together.  Sprinkle with a little cocoa powder as a garnish if desired.  1 Macaron = 1 serving.  

makes 20. 0.7 net grams carbs

Source: Atkins.com

ARTICLE: GANGRENE AND DIABETES FOOT COMPLICATIONS

https://www.verywell.com/gangrene-and-diabetes-foot-complications-1087376

DESSERTS: LOW CARB JICAMA APPLE PIE FILLING (click here to print)

Ingredients

• 4 cups chopped jicama
• 1/2 cup Swerve sweetener
• 1/2 cup butter
• 1 tablespoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon cloves
• 2 teaspoon apple extract (if you can't find this use one whole jar of Walden Farms Apple Butter)
  
• 1 teaspoon vanilla extract

Instructions

1. Combine chopped jicama with butter, sweetener, and spices in a pan.
2. Cook and stir over medium heat until jicama has softened.
3. At end of cooking, stir in apple and vanilla extracts.or Walden farms apple butter
   
4. Serve warm.
5. Can be refrigerated for up to a week or frozen for several months.

6.1 carbs; serves 8.  Make yourself an almond flour pie crust (made with 1 1/2 cups almond flour, swerve sweetener and 1/2 cup melted butter.  or make this topping

Crumb topping is chopped walnuts with unsweetened coconut mixed together and put on top of filling

DESSERTS: LOW CARB HEALTHY BROWNIES (click here to print)

• Prep Time
  20 min
• Cook Time
  35 min
• Total Time
  55 min
• Yield
  32 Brownies

My daughter considers these brownies a miracle because they are nutritious and delicious. Plus, I usually let her eat a bit more of them than other treats. They are exactly the texture of "regular" brownies, with none of the glycemic effect. You do need to use powdered erythritol (though xylitol would probably work, too). If you like a more bittersweet brownie, cut down on the artificial sweetener.  Note that these brownies (through some alchemistic process that I do not understand) really take on a brownie texture the day after you make them.  I do not know why, but if you try them right out of the pan, do not judge them!
The reason that these have so much sweetener is that they have a lot of unsweetened chocolate.

Ingredients

• 1/4 lb butter (1 stick)
• 2 cups erythritol (powdered, not granulated)(I would start with 1 cup and taste: you can always add more)
• 1 Tbsp vanilla
• 4 eggs (room temp is best)
• 1/2 cup cocoa
• 1 tsp salt
• 4 oz unsweetened chocolate, melted
• 2 cups flax seed meal
• 1 Tbsp baking powder
• 1/3 cup cream
• 2/3 cup water
•  Artificial sweetener equal to 1 1/2 cup sugar zero carb preferred, such as liquid sucralose
• 1 cup walnuts (optional)

Preparation

Preheat oven to 350 F and grease a 9X13 pan.

1) Cream the butter until fluffy.

2) Add the erythritol to the butter and cream them together until fully combined (aim for a fluffy texture).

3) Add the vanilla and beat the eggs into the mixture, one at a time.

4) Add salt and cocoa, beat well.

5) Add chocolate, beat until fluffy.

6) Add the rest of the ingredients and mix well to combine.

7) Pour into a pan and bake for 35 to 40 minutes until top springs back.

Cool and cut into 32 brownies.  They taste even better the next day.

only 1 carb per slice


source: verywell.com

ARTICLE: 14 REASONS WHY YOU SHOULD NOT TAKE ADVICE FROM A A TRADITIONAL NUTRITIONIST

http://eatlocalgrown.com/article/12674-shouldnt-take-advice-nutritionist.html?c=ssc

MAIN DISH: PARMESAN & ALMOND FLOUR PIZZA CRUST(click here to print)

2.6 net carbs (net carbs have the fiber subtracted) This is for the crust only

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INGREDIENTS

• 1 large Egg (Whole)
• 1/4 cup Tap Water
• 1 tbsp Extra Virgin Olive Oil
• 1 1/2 cups Blanched Almond Flour
• 1/2 cup Parmesan Cheese (Grated)
• 1/2 tsp Baking Powder (Straight Phosphate, Double Acting)
• 1/2 tsp Xylitol
• 3/4 tsp Oregano
• 3/4 tsp Basil (Dried)
• 1/4 tsp Crushed Red Pepper Flakes

DIRECTIONS

This recipe is suitable for all phases except for the first two weeks of Induction due to the nuts.

1. Whisk together the wet ingredients (egg, water and oil) in a small bowl.  Set aside.  
2. Combine the remaining dry ingredients; stirring to blend.  The spices are optional but add a great flavor to the dough.  Consider adding up to 1/2 tsp garlic powder as well as the 1/4 tsp chili pepper flakes.  Add the wet ingredients stirring to form a thick dough.  
3. Grease two sheets of parchment and roll the dough between the sheets into a thin circle or square to fit a pizza pan or baking sheet.    Bake at 375°F for 20-25 minutes until golden and crisp around the edges.  Allow to cool about 20 minutes to form a crunchy crust.  Top with toppings and place back in the oven or broiler for a few minutes to cook the toppings.  Makes 8 slices.

Source: Atkins.com

SAUCES: BARBECUE RUB (click here to print)

2.3g   carbs                                                       

Net Carbs

Prep Time: 5 Minutes
Style: American
Cook Time: Minutes
Phase: Phase 1

1 serving 2 servings 3 servings 4 servings 5 servings 6 servings 7 servings 8 servings 9 servings 10 servings 11 servings 12 servings 13 servings 14 servings 15 servings 16 servings 17 servings 18 servings 19 servings 20 servings 21 servings 22 servings 23 servings 24 servings

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0.7g Protein

0.3g Fat

2.9g Fiber

22

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INGREDIENTS

• 2 tbsps Garlic Powder
• 2 tbsps Onion Powder
• 6 tsps Xylitol
• 1 1/2 tbsps Chili Powder
• 2 tbsps Cumin
• 1 1/2 tbsps Black Pepper
• 1 tsp Salt
• 1 tsp Yellow Mustard Seed
• 1 tsp Allspice Ground

DIRECTIONS

Use this simple rub to spice up meats before grilling and roasting.  Its flavor pairs beautifully with the Atkins recipe for Barbecue Sauce.  Rub this on ribs before cooking and then baste the ribs with the sauce during the last 10-20 minutes of grilling or cooking.  Each serving is 1 Tbsp.

1. Combine cumin, garlic powder, onion powder, xylitol, chili powder, pepper, salt, mustard and allspice in a bowl and mix well.
2. Rub onto ribs or other meats and marinate for at least an hour before grilling or baking. Remove rub before cooking and pat dry.
3. Rub lasts for up to a month in sealed container.

Source: Atkins.com

APPETIZERS: BUFFALO CHICKEN FILLED CELERY STICKS (click here to print)

Ingredients

• 2 cups shredded chicken
• ¼ cup mayonnaise
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• 3 tablespoons buffalo wing sauce
• a few grinds of fresh black pepper to taste
• 6 celery stalks cut in half
• chopped chives for garnish

Instructions

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1. Mix the chicken, mayonnaise, garlic powder, salt, pepper and buffalo wing sauce together in a bowl.
2. Fill each celery stalk with the chicken filling and garnish with 

for nutritional values click here

Source: mantitlement.com

ICE CREAM: STRAWBERRY AND DARK CHOCOLATE(click here to print)

Ingredients

• 1 13.5-ounce can (about 1¾ cup) coconut milk
• 1 14-ounce can (about 1¾ cup) coconut cream
• ⅛ cup sugar free maple syrup
• ¾ cup Swerve Granular
• 2 Tablespoons vanilla extract
• 2 tablespoon Scotch, bourbon, or Irish whiskey
• ¾ to 1 teaspoon kosher salt, to taste
•  strawberries, raspberries, etc. fresh or thawed-frozen (unsweetened)
• ¾ cup of 75% dark chocolate chopped (optional)

Instructions

1. In a medium saucepan combine coconut milk, coconut cream, maple syrup, and Swerve and cook over medium/medium high heat, stirring frequently, until mixture comes to a simmer- do not let it boil.
2. Transfer mixture to blender, cover very tightly, and blend for 30 seconds. Pour into an airtight container, and stir in vanilla extract and whiskey, then add salt to taste.
3. Cover mixture and chill in refrigerator until it is very cold (at least 45°F, about 4 hours)
4. Turn on the Cuisinart/ice cream maker and pour the mixture into it, and follow manufacturer instructions. Churn for 25 minutes. Add the strawberries and chocolate to the ice cream in the last 5 minutes of churning. Stop the machine after 25 minutes, and mixture will be soft and creamy, like soft serve. Place the ice cream into an air tight, and freezer safe container and let set for several hours, then serve! I like to sprinkle fresh chopped strawberries and chopped dark chocolate onto the ice cream when serving.

Notes

Note: If ice cream has been in the freezer for more than 12 hours, you will need to let it sit out for 15-30 minutes before serving

for nutritional values, click here

source:swervesweetener.com

DESSERTS: MAPLE PECAN BUNDT CAKE (click here to print)

Maple Pecan Bundt Cake

Author: Carolyn Ketchum

Recipe type: Sweets

Ingredients

Cake:

• 2 cups almond flour
• ⅓ cup coconut flour
• ⅓ cup unflavored whey protein powder (Isopure has 0 carbs)
• 2 tsp baking powder
• ½ tsp salt
• ½ cup butter, softened
• ¾ cup Swerve, Granular
• 3 large eggs, room temperature
• 1½ tsp maple extract
• ¾ cup almond milk, room temperature
• 1 cup chopped pecans

Glaze:

• ⅓ cup Swerve, Confectioner’s
• 2 tbsp unsweetened almond milk
• ½ tsp maple extract

Instructions

1. Preheat oven to 325F and grease a 9-inch bundt pan very well.
2. In a medium bowl, whisk together the almond flour, coconut flour, whey protein, baking powder, and salt.
3. In a large bowl, beat butter with Swerve until well combined. Beat in eggs and maple extract. Beat in half of the almond flour mixture, then beat in almond milk. Finally, beat in remaining almond flour mixture until well combined. Stir in pecans.
4. Spread batter in prepared bundt pan and smooth the top. Bake 35 to 40 minutes, until edges are golden brown and cake is set. Let cool 10 minutes, then flip out onto a serving platter to cool completely.
5. In a small bowl, whisk confectioner’s Swerve, almond milk and maple extract. Drizzle over cooled cake.

Notes

Serves 12

source:swervesweetener.com

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

LOW CARB HOT POCKETS

DOUGH:

• 1 1/2 cups shredded mozzarella
• ¾ cup almond flour
• 2 tbs cream cheese (1 ounce), cubed
• 1 egg (optional)
• 1 tsp xanthan gum (optional)
• 1/2 tsp sea salt
• 6 links breakfast sausage, cooked and chopped

Filling (possibilities are endless):

• 4 eggs, scrambled
• shredded cheese

Method:
Preheat oven to 400 degrees.
Put mozzarella cheese and cream cheese into a microwave safe bowl and heat for about a minute and 20 seconds. Measure out almond flour and xanthan gum and combine in another bowl. Stir the cheeses for 30 seconds; add almond flour mixture, sausage crumbles, and egg. It will be difficult to mix. If it is too stringy, heat for another 20-30 seconds in the microwave. Wet hands and knead the dough, if necessary. It is okay if it doesn’t appear fully mixed. Form into 3-4 equal portions (depending on how big you would like the pocket to be) on a baking sheet with parchment or a baking mat. With wet hands, press and form into rectangles. Try to work quickly so that the dough doesn’t cool too much. It is easiest to manage if it is still warm.

Fill with preferred toppings. Fold the top of the dough over to form a pocket. Press the edges firmly together so that your toppings don’t leak out. Bake for 20 minutes or until dark golden brown on top

for nutritional values, click here.


Source:killerketoblog.wordpress.com

ARTICLE: 10 COMMON MYTHS ABOUT THE LOW CARB (KETOGENIC) DIET

THIS ARTICLE MAKES IT SO EASY TO UNDERSTAND TYPE 2 DIABETES AND INSULIN RESISTANCE

http://www.cookinginspiredbylove.com/10-common-myths-about-ketogenic-diet/

BREADS: PORK RIND TORTILLAS (click here to print)

Keto Pork Rind Tortillas

• Servings: 12 six inch tortillas
• Time: 20 minutes
• Difficulty: easy

                 

• 4 oz. Hot & Spicy Pork Rinds (regular work just fine, too)
• 1 (eight oz.) package cream cheese, softened
• 8 eggs
• 1/3 cup water
• 1 tablespoon granulated garlic
• 1 tablespoon ground cumin

Method:

1. Place pork rinds into a food processor and blitz for about 10 seconds, until they are dust.
2. Add all other ingredients to food processor and blitz for about 45 more seconds. Until you have a nice smooth batter.
3. Preheat an electric griddle to high. (Using a non-stick pan on the stove top would work also, I would just set the heat to medium-high)
4. Spray cooking surface with a little spray oil (I use either coconut oil or olive oil spray) and pour 1/3 cup of batter onto griddle.
5. Gently spread the batter as thin as you can with a rubber spatula and cook for about 2 minutes or until golden brown.
6. Flip tortilla and continue to cook for about 45 more seconds.
7. Repeat with the rest of the batter.

*These tortillas can be made ahead and wrapped in plastic, or stored in the freezer!  Be sure to fill with your favorite fillings and toppings that are low carb!

for nutritional values, click here

Source: the primativepallet.com

ARTICLE: WHY LOW CARB DIETS WORK

Easy to understand for those first starting out.

http://youmeworks.com/whylowcarb.html

BREAKFAST: QUICHE WITH SPINACH AND BACON (click here to print)

Crustless Quiche with Spinach & Bacon

Prep time

45 mins

Cook time

45 mins

Total time

1 hour 30 mins

Author: Jo-Lynne Shane

Serves: 8 servings

Ingredients

• 10 ounces bacon, diced
• 1 onion sliced
• 1 bunch chard or spinach, leaves removed from the ribs and chopped
• 1-1/2 cups shredded gruyere
• ½ cup grated parmesan
• 2 cups heavy cream
• 6 eggs
• 1 tablespoon fresh chopped parsley
• 1 teaspoon salt (or to taste
• Pinch of nutmeg to taste (optional)

Instructions

1. Preheat oven to 350 degrees, and butter a pie plate. I sometimes use a casserole dish, or you can even use an oven-safe skillet or saute pan.
2. Cook the bacon in a skillet over medium heat until it's crispy. Remove the bacon to a paper towel to cool, reduce heat to low and add the onion to the skillet with the remaining bacon grease.
3. Cook the onions for 15-30 minutes, stirring occasionally, until they are soft and light brown. Add the spinach or swiss chard, and cook for five minutes or until the greens have wilted. Remove from heat.
4. Combine the eggs, cream, cheeses, parsley and salt in a mixing bowl; whisk to combine. Place the chard and onion mixture in the pie plate. Sprinkle bacon on top and then pour the egg and cream mixture over it all.
5. Bake for 45-55 minutes, until it is lightly browned and the middle is set

Source: JoLynne Shane.com

Nutritional values of this recipe:click here

DESSERTS: ANGEL FOOD CAKE (click here to print)

Serves 12                                      

Ingredients

• 12 egg whites (about 2 cups of liquid egg whites)
• 1 tsp cream of tartar
• 1 tsp xanthan gum
• 1 tsp guar gum
• 1/4 tsp baking powder
• 8 packets stevia sweetener
• 1 tsp vanilla extract
• 1 tsp almond extract
• 1/4 cup vanilla egg- or whey-based protein powder
• 1/4 cup almond flour
• 3 Tbsp powdered egg whites

Preparation

1. Preheat the oven to 350 degrees F.
2. Coat the center and bottom of a flute pan with non-stick cooking spray, but avoid the outer sides.
3. Using a stand mixer, combine the egg whites, cream of tartar, xanthan gum, guar gum, baking powder, stevia, and vanilla and almond extracts.
4. Beat the mixture on low for 30 seconds, then increase to high speed and continue to beat until very stiff peaks form, for about 4 minutes. The peaks should stand straight up without any collapsing, and the mix will be very thick and heavy.
5. In a small bowl, sift the protein powder, almond flour, and powdered egg whites. Add half the dry ingredients to the egg white mixture and mix on medium speed until they are fully incorporated.
6. Continue to add the remaining dry ingredients until fully mixed. Increase the mixer speed to high and continue to beat for another 5 seconds to incorporate all dry ingredients.
7. Using a silicone spatula, gently fold the mixture a few times, making sure to scrape the sides of the mixing bowl. Add half the mixture to the greased flute pan. Smooth the top using the spatula, and remove air bubbles by tapping the pan on the counter. Repeat with the remaining mixture.
8. Bake for 35 minutes. Turn the pan upside down to cool, then run a butter knife along the outside edges of the pan to release the cake once it has cooled completely.

Nutritional Information per Serving

• 80 Calories
• 2 g Fat
• 220 mg Sodium
• 4 g Carbohydrate
• 1 g Fiber
• 14 g Protein

Source: Tampa Bay Times

SLOW COOKER: SALSA CHICKEN (click here to print)

SLOW-COOKER SALSA CHICKEN!
This is low fat and Low Car...b
Ingredients
2 lbs. (32 oz.) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tbsp. taco seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded (you can leave these out if you are concerned about the carbs)
3 tbsp. sour cream, reduced fat (can use regular sour cream if you like)
Directions
Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.
Nutrition Info: Calories: 164.9; Fat: 2.5g; Carbohydrates: 7.3g; Protein: 27.6g

MAIN DISH: MEDITERRANEAN PASTA: (click here to print)

INGREDIENTS

2 Large Zucchini – spiral sliced

1 Cup Spinach – Packed

2 Tbs. Olive Oil

2 Tbs. Butter

5 Cloves Garlic – Minced

Salt and Pepper – To Taste

¼ Cup Sun-Dried Tomatoes

2 Tbs. Capers

2 Tbs. Italian Flat Leaf Parsley – Chopped

10 Kalamata Olives – Halved

¼ Cup Parmesan Cheese – Shredded

¼ Cup Feta Cheese – Crumbled

(2 Tbs. Peace and Love)
DIRECTIONSIn a large sauté pan, over medium heat, add zucchini, spinach, olive oil, butter, garlic, and salt and pepper.  Sauté until zucchini is tender and spinach is wilted. Drain excess liquid.
To the pan, add sun-dried tomatoes, capers, parsley, and kalamata olives.  Stir to mix in and sauté 2-3 minutes.
Remove from heat and toss with Parmesan and feta cheeses before serving.
Makes Servings: 4

Per Serving:

Calories – 231

Carbs – 6.5 net g

Protein – 6.5 g

Fat –  20 g

SOURCE: peace, love, and low carb.com

MUG RECIPES: PUMPKIN PIE CHOC CHIP MUG CAKE

                                                     CLICK RECIPE TO ENLARGE
                               CLICK ON FACEBOOK ICON BELOW TO SAVE TO YOUR TIMELINE

MAIN DISH: STIR FRIED BACON AND CHICKEN

                                           7 net carbs  CLICK ON RECIPE TO ENLARGE
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                                                   SAVE TO YOUR TIMELINE

MUG RECIPES: CHEESY BACON MUG CAKE

                                  5 net carbs
                                                 CLICK ON RECIPE TO ENLARGE
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ICE CREAM: STRAWBERRY DELIGHT

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SLOW COOKER: LEMON POUND CAKE

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ARTICLES: DIABETIC-KIDNEY-FAILURE MAY BE REDUCED WITH A LOW CARB DIET

http://www.mountsinai.org/about-us/newsroom/press-releases/diabetic-kidney-failure-may-be-reversed-with-low-carbohydrate-diet

MAIN DISH: 24 DELICIOUS LOW CARB RECIPES

https://www.buzzfeed.com/christinebyrne/essential-low-carb-recipes?utm_term=.tuQjYlP1e#.ngWe8ylNo

MAIN DISH: SMOKED SALMON QUICHE (click here to print)

Smoked Salmon Quiche

Ingredients

• 3 ounces bacon, chopped
• 1 tablespoon ghee or clarified butter
• 1 medium onion, thinly sliced
• 1 bunch collards or other hearty greens, rinsed and chopped
• 1 cup shredded swiss cheese (grated from a block of cheese)
  
• 4 ounces smoked salmon, cut into small pieces
• 6 large eggs
• 1 can coconut milk (13.5 ounces)
• 3/4 teaspoon freshly ground black pepper
• 1/4 teaspoon freshly grated nutmeg

Instructions

1. Preheat the oven to 350 F. Generously grease a 10" deep dish pie plate.
2. Cook the bacon over medium heat in a lar e skillet until brown and crisp; remove with a slotted spoon and drain on paper towels. Set aside.
3. Reduce the heat slightly and add the onions to the pan. Cook, stirring frequently, until soft and golden brown, about 10 minutes. Remove from the pan and reserve with the bacon.
4. Add the ghee and collards to the skillet and cook until wilted, about 10 minutes. Return the bacon and onion to the skillet and lightly toss to combine with the greens. Spread the mixture in the bottom of the pie plate, and sprinkle the cheese evenly over the top. Scatter the smoked salmon over the top of the cheese.
5. Whisk the coconut milk, eggs, pepper and nutmeg together in a large mixing bowl until well-blended. Carefully pour the egg mixture over the greens, cheese and salmon in the pie plate.
6. Place the pie plate in a pan large enough to hold it; carefully pour very hot water around the quiche, until it reaches about halfway up the sides of the dish.
7. Bake for 40 to 50 minutes, or until a knife inserted into the center comes out clean and the quiche is beginning to turn golden brown on top. Remove from the water bath and cool for at least 15 minutes; cut into wedges and serve.
8. Nutrition (per serving): 313 calories, 26g total fat, 169mg cholesterol, 472.9mg sodium, 318mg potassium, 6.5g carbohydrates, 1.8g fiber, 1.2g sugar, 15.2g protein

Source: janssushibar.com