Wednesday, December 14, 2016

MAIN DISH: LOW CARB CASSEROLES




BEST LOW CARB CASSEROLES

Smoked Gouda Cauliflower Casserole, By Buttoni’s Low Carb Recipes
Low Carb Crab Florentine Bake, By: Step Away from the Carbs
Pizza Pie Casserole Bake By: Beauty & the Foodie
Creamy Chicken Mushroom Casserole, By Splendid Low Carbing / Low Carb News
Chicken Chile Relleno Casserole, By: Buttoni’s Low Carb Recipes
Low Carb Zucchini Lasagna, By: Whole New Mom
Chicken Stella Scarpariello, By: Stella Style
Chicken Noodle Casserole, By: Ginny’s Low carb Kitchen

Butternut Squash Cauliflower Casserole, All day I Dream About Food
Cheddar Chicken & Broccoli Casserole, By: Tasteaholics


Source: beautyandthefoodie.com

COOKIES: LOW CARB CRANBERRY WALNUT (click here to print)

  • 1 and 1/2 cups almond meal
  • 1 cup whey protein powder (ISOPUR) has 0 carbs
  • 1/2 cup (one stick) butter
  • 4 oz cream cheese (can use a low fat version)
  • 2 eggs
  • Sugar substitute equal to 1 and 1/2 cups sugar (see below)
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2/3 cup chopped walnuts
  • 1 cup whole cranberries (fresh or frozen; no sugar added)

Preparation

Notes on Special Ingredients: In this recipe, a combination of almond meal and whey protein powder takes the place of regular wheat flour. If you use a flavored protein powder, you will probably want to cut down the amount of sweetener in the recipe. I used Designer brand Vanilla Praline, which does have artificial flavorings in it.  Look for a 0 carb protein powder
I use liquid sucralose (sucralose is the sweetener in Splenda®) as a sweetener. More about the advantages of liquid sweeteners
Preheat your oven to 375 F.
1) Cream the butter and the cream cheese together until the mixture is fluffy. Add the sweetener, cinnamon, and salt, and beat again. Add the eggs, and beat until combined.
2) Add the almond meal, protein powder, and baking soda and combine well.
3) Mix in the cranberries and the walnuts.
4) Drop by rounded spoonfuls onto an ungreased cookie sheet, or one covered with a silicone mat. The size is up to you, but avoid very large cookies.
5) Bake about 7 to 9 minutes, until the tops are just browning. Cool the cookies completely before eating -- really, they are so much better after they are cool. I don't know why. Store the cookies in a sealed container.
Nutritional Information: Each of 32 cookies has 1 gram of effective carbohydrate plus 1 gram of fiber, 4 grams of protein, and 94 calories.

Source: verywell.com

Saturday, December 10, 2016

ARTICLE: HOLIDAY SURVIVAL GUIDE FROM ATKINS






Congratulations! You’ve survived Thanksgiving, hopefully with your waistline relatively unscathed. Now the next challenge awaits you as we head into the next couple weeks devoted to parties and food, food, food. How can you avoid being labeled a party-pooper while staying true to Atkins? In fact, how can you do some entertaining yourself and serve foods your guests will appreciate as much as your waistline does? And finally, how can you still fit in time for your fitness regimen between holiday shopping, gift-wrapping and shipping, a busy social schedule and, oh, yes, a family and a job.
I’m here to tell you it can be done. I’ve been living the Atkins lifestyle for 25 years, so I’ve developed some strategies that work for me, and I’m sure they’ll do the same for you. Let’s start with the culinary temptations. One of the great things about Atkins is that eating the low-carb way keeps your blood sugar on an even keel. That means that you aren’t craving sweets or ravenous at meal times—assuming, of course, that you’ve taken our advice to have a mid-morning and mid-afternoon snack in addition to three squares.
Eating and Entertaining
Eat before you eat. Before you hit a holiday lunch or dinner, a party or an office celebration, fortify yourself with a filling Atkins-friendly snack before you go. My favorite snacks are almonds and strawberries, cheddar cheese with some strips of red pepper or, of course, an Atkins Advantage bar or a shake. Or you could a have a small low-carb meal, such as a chef salad topped with grilled chicken. The combination of a small amount of carbs with either fat or protein will stabilize your blood sugar so you don’t arrive famished. That way, you’ll have the physical backup to your mental fortitude so you can pass up holiday foods that are not on your low-carb meal plan.
Give it away. If you receive personal or business gifts that are high in carbs—think cookies, chocolate, fruitcake, flavored popcorn and the like—re-gift them to your child’s school or a homeless shelter. If such gifts arrive at your office, simply put them in a public area like the coffee break room. I guarantee they will disappear fast.
Keep snacks on hand. If your workplace is awash in holiday goodies, it’s all the more important that you stick with your low-carb snacks to keep your appetite under control. If possible, avoid the parts of the office where bowls of candy and plates of cookies beckon. You might even want to talk to the office manager or whoever is responsible for this holiday custom and suggest some healthy alternatives like fresh fruit and nuts.
Hold the booze. When alcoholic beverages are being served, confine yourself to a glass (or two at the most) of wine or one glass of spirits. That’s assuming that you are out of Induction, of course. Just be sure to have your spirits with water or a mixer made without sugar in any form.
Master the buffet. Buffets are actually full of Atkins-friendly options. Stick to the roast turkey, ham, roast beef, salmon filet or other protein
dishes, as well as tossed salads and “foundation vegetables.” If you’re in the later phases of Atkins, have modest portions of sweet potatoes, carrots, or other starchy veggies—or even some whole-grain bread. You may want to sneak in an Endulge bar for your dessert. At sit-down meals, there’s no rule against simply not serving yourself a food you want to stay away from. If your hostess insists, take a small portion, have a tiny taste and leave it at that. No need to announce to the world that you’re doing Atkins and are more virtuous than everyone else!
Staying Fit
No matter how “good” you are when it comes to holiday temptations; the reality is that you’ll probably take in a few extra carbs. The best way to deal with that is to get up the next morning and get back on track. The worst thing you can do is wallow in guilt and decide that you’ve blown it and need to wait until after the holidays to get serious about your weight. There’s nothing like some hearty exercise to make you feel good about yourself and help you renew your commitment. Here are some tips for staying fit over the holidays:
Involve the family. Instead of conking out in front of the TV after the holiday feast, take a walk with a family member. While you’re out working off some of the meal, hopefully someone else will take care of the dishes!
Start an “active” tradition. After everyone has opened their presents and had breakfast, suggest a family walk, sledding or ice skating to blow off some steam and deal with the inevitable letdown after weeks of anticipation.
Walk the walk. Take a walk around the neighborhood with a friend (or your dog). You can check out the decorations andget a quick cardio workout.
Give the give of fitness. Wii Fit is lots of fun and keeps you and the kids active even when the weather won’t cooperate.
The bottom line? Atkins is a lifestyle, not a diet. The holidays are a time to enjoy family and friends, and yes, some favorite foods. If there isn’t an Atkins-friendly alternative, enjoy a little bit of the real thing, and make sure your next meal or snack is low-carb. Don’t beat yourself up if you’re not continuing to lose weight during this time. A true sign of success is maintaining what you’ve already lost while still enjoying food, friends and family. This sets the stage for a healthy year of low-carb living in 2017.


NOTE:  I am able to keep my readings down and stay med free by following a modified low carb diet.  However, everyone needs to keep track of their foods and their readings for themselves.  I choose not to be on metformin because of the side effects.  A low carb diet is 50 g. carbs or less per day.  You may need to  even go lower than that to get your readings lower. That is why we suggest keeping track of foods and also a journal of your daily readings and adjust accordingly.

Thursday, December 1, 2016

Wednesday, November 16, 2016

Tuesday, November 15, 2016

MAIN DISH: SKILLET FISH WITH WINE, TOMATOES, AND CAPERS (click here to print)

Fish with Wine, Tomatoes, and Capers

Ingredients:

  • 2 tsp whipped butter (or 1 1/2 tsp unsalted butter)
  • 2 cloves crushed garlic
  • 1/4 cup white wine (whatever you drink)
  • 1/2 lemon, juice of
  • 1/2 cup marinara sauce (homemade or store bought --sugar free if you can find it)
  • 2 (6 oz each) fish filets, skin removed such as Fluke, Flounder, Halibut, etc
  • 2 tsp capers
  • pinch kosher salt
  • fresh black pepper, to taste

Directions:

Melt butter in a large skillet over medium heat. Add garlic and saute until golden, about 1 min. Add wine and lemon juice and simmer to reduce slightly 30 to 60 seconds. Add marinara sauce, stir and place fish fillets on top. Season with salt, pepper and capers. Cover and cook 4 minutes over medium-low. Turn and cook uncovered an additional minute, or until the fish is cooked through.

Nutrition Information

Yield: 2 servings, Serving Size: 1 fillet with sauce

          7 grams of carbs







            skinnytaste.com

            Tuesday, October 25, 2016

            ARTICLES: FREE LOW CARB COOKBOOKS

            FREE LOW CARB KINDLE COOKBOOKS TO DOWNLOAD ONTO YOUR COMPUTER, SMART PHONE, I- PAD, and LAP TOP:  For some, you need to have Amazon Kindle Unlimited

            https://www.amazon.com/s/ref=nb_sb_ss_c_0_21?url=search-alias%3Ddigital-text&field-keywords=free+kindle+books+low+carb&sprefix=free+kindle+books+low%2Caps%2C169&rh=n%3A133140011%2Ck%3Afree+kindle+books+low+carb&ajr=0

            BE SURE TO PUT THIS IN YOUR FAVORITES, AS THESE GET UPDATED ALMOST DAILY!!!!!!!!!

            Wednesday, October 12, 2016

            HOLIDAYS...40 LOW CARB RECIPES FOR HALLOWEEN

            Thursday, October 6, 2016

            BEVERAGES: LOW CARB PUMPKIN LATTE (click here to print)

            low carb Pumpkin Latte

            Serves 2
            Whipping pumpkin into a latte makes the ultimate seasonal coffee experience. Thick and rich, you'll love savoring every sip.
            Ingredients:
            • 3 tablespoons cooked or canned pumpkin (not pumpkin pie filling)
            • 1 cup light cream or half-and-half
            • 2 to 3 tablespoons pumpkin pie sugar-free syrup (like DaVinci http://www.davincigourmet.com/products/sugar_free_flavored_syrups/)
            • 1/4 teaspoon ground cinnamon
            • 1/3 cup freshly brewed espresso or 1/2 cup strong coffee

            Directions:
            1. In a small saucepan over medium heat, heat the cream with the pumpkin until it combines, then add sugar-free syrup and cinnamon. Continue to heat, stirring continually, until hot and steamy.
            2. Carefully pour pumpkin mixture into a blender, place lid on blender and then hold a towel over the top (in case hot liquid escapes). Blend on high for 20 to 30 seconds or until mixture foams.
            3. Pour into a tall heat-proof glass, then add the espresso or coffee. Dust with extra ground cinnamon or pumpkin pie spice and serve immediately.
            Source: sheknows.com
            Nutritional values for this recipe:
            https://www.verywell.com/recipe-nutrition-analyzer-4129594

            Tuesday, October 4, 2016

            LOW CARB HALLOWEEN CANDY (click here to print)

            Ingredients                                                 

            • 3/4 cup cocoa butter                                            Sugar-free Low Carb Orange Candy
            • 2 tablespoons Keto OJ Powdered Drink Mix (If you can't find this, use sugar free orange jello powder)
            • 1 tablespoon unflavored gelatin
            • 2 cups almond flour
            • 1/2 cup unsweetened coconut
            • 1 cup Maltitol®, powdered
            • 1/4 teaspoon Stevia® (optional)
            • 1/2 cup Orange Sugarfree Syrup
            • 2 teaspoons vanilla
            • 3 drops orange flavor concentrate
            • 1/4 teaspoon orange candy color paste

            Directions

            1. Melt chunks of cocoa butter in a double boiler, then remeasure to 3/4 cup. Turn off heat and set aside until needed.
            2. Mix all dry ingredients together thoroughly. In a separate small container, mix together the orange syrup, vanilla, flavor concentrate and color paste. Add to dry ingredients. Mix well. Add the cocoa butter and mix. Chill this mixture for 30 minutes or until it will hold a shape.
            3. Measure out a walnut-sized amount with a teaspoon and roll in the palms of your hands until smooth and round. Place each ball in a paper bon-bon cup. These keep well in an airtight container in the refrigerator but do not place in the paper cups until ready to serve.
            4. Total Effective Carbs: 27.2 Per Serving: Less Than 1 Carb
            5. Makes 48 Candies
             Source:
            :fabulousfoods.com

            Monday, September 19, 2016

            BREADS: MY FAVORITE ZUCCHINI BREAD RECIPE(click here to print)











            I love this bread.  It turns out very moist and delicious.  I did not have any lemon zest, so I used lemon flavoring and it was still very good.  I used the Honey Tree artificial honey.  I eat a slice every morning and top it with my homemade blueberry jam.




            Ingredients:
            • 2 cup almond flour
            • 1 teaspoon baking soda
            • 1/2 teaspoon sea salt
            • 2 tablespoons of poppy seeds
            • 1 1/2 cups of grated zucchini {about half of a large zucchini, see below for instructions on how to properly prepare}
            • 2 tablespoons fresh lemon zest
            • 1/4 cup local honey (Honey tree artificial honey from Walmart)
            • 1/4 cup Waldon Farms apple butter
            • 3 large eggs
            Preheat the oven to 350 degrees.
            Grate the zucchini just as you would a block of cheese by using a coarse grater. After you’re done grating and in order for the bread to bake to the right consistency, you”ll want to squeeze the excess moisture out of the zucchini. In my experience, the most effective way to do this is to take a small handful at a time and squeeze the zucchini over the sink. After you’ve squeezed all the water out, lay that zucchini out on a tea towel. Allow to air-dry for about 10 minutes, then use the towel to pat the remaining water out of the zucchini.
            In a small mixing bowl with a hand-mixer blend together the eggs, honey and applebutter. Then gently whisk in the lemon zest and zucchini. In a separate bowl sift or combine well together the blanched almond flour, sea salt, baking soda and poppy seeds. Now pour in the wet ingredients and mix well.
            This recipe will fit a 1 pound bread loaf pan. Line your pan with parchment paper or grease it well with coconut oil. Pour the batter in the pan and bake for about 45 minutes. The loaf will be ready to eat when you insert a toothpick in the center and it comes out clean.  It might be a little soft when you remove it from the oven, so it is best to let it cool completely before cutting.


            12 slices; 5 carbs




            withfoodandlove.com

            Saturday, September 17, 2016

            MAIN DISH: LOW CARB ZUCCHINI RECIPES









            source:asweetlife.org

            Thursday, September 15, 2016

            Tuesday, September 13, 2016

            MAIN DISH: CHICKEN CORDON BLEU CASSEROLE (click here to print)

            Chicken Cordon Bleu Casserole - Quick & Easy
            Author: 
            Nutrition Information
            • Serves: 10
            • Serving size: 171g
            • Calories: 376
            • Fat: 23.8g
            • Saturated fat: 11.7g
            • Carbohydrates: 5.3g
            • Sugar: 0.8g
            • Sodium: 872mg
            • Fiber: 0.6g
            • Protein: 34.8g
            • Cholesterol: 128mg
            Prep time: 
            Cook time: 
            Total time: 

            Ingredients
            • 1/4 cup mayonnaise (primal kitchen with Olive oil)
            • 1/4 cup heavy cream
            • 8 ounces cream cheese, softened
            • 1/4 cup Parmesan cheese
            • 1/2 teaspoon garlic powder
            • dash fresh ground pepper
            • 8 ounces Swiss cheese, chopped
            • 1 (16 oz) package ham, chopped(no honey or sugar or corn syrup) recommend Boar's Head)
            • 1 (20 oz) bag Tyson® Grilled & Ready® Chicken frozen pulled chicken(check for non compliant ingredients or shred your own chicken)
            • 1/2 cup chicken broth
            • 1/2 cup crushed pork rinds (optional)
            Instructions
            1. Mix mayonnaise, heavy cream and cream cheese until well combined.
            2. Stir in the Parmesan cheese, garlic powder, garlic powder, and pepper.
            3. Add in the Swiss cheese , ham, chicken, and chicken broth.
            4. Spread mixture out into a 9x13-inch casserole dish. Top with crushed pork rinds if desired.
            5. Bake at 350°F for 20-25 minutes or until top begins to brown.
            Source: www.lowcarbyum.com

            Tuesday, September 6, 2016

            BREADS: BRIANA'S BAKING MIX AND BREAD RECIPE (click here to print)

            I have been making baking mix to use when I make white bread. I put it in a jar and keep in my refrigerator.
            Briana's Baking Mix.................                                                            
            1 cup whey protein powder (use the one with 0 carbs and sugars)
            3 cups coconut flour...
            2 cups oat fiber
            1 1/2 cups golden flaxmeal
            1 1/2 tsp. xanthan gum

            Combine all ingredients and mix together thoroughly. Put in container with tight lid and store in fridge. Makes 7 1/2 cups.
            Briana's Basic bread.................
            3/4 cup Briana's baking Mix
            1/2 cup oat fiber
            1 tsp. xanthan gum
            2 tsp. baking powder
            1 tsp. stevia or granular sweetener (optional)
            1/4 tsp. salt
            6 T. luke warm water
            1 1/2 tsp. instant yeast(one of those small packets)
            1 tsp. artificial honey (Honey tree from walmart)
            2 cups egg whites(carton type or 16 ounces)
            1/2 tsp. cream of tartar
            Preheat oven to 350 degrees. Spray bread pan with olive oil cooking spray. Whisk the dry ingredients together. Whisk the yeast and honey into the warm water and set aside for 5 minutes. It should foam and rise. Beat the egg whites and the cream of tartar on high with a hand mixer. The whites should be nice and foamy. Immediately add the dry ingredients and yeast mexture to the egg whites and fold them in by hand. Mix as little as possible. Immediately pour the bread dough into the bread pan, smooth top and place in oven. Bake at 350 F for 45 minutes. Take pan out of oven and take bread out. Cool for several hours, then slice. Store in fridge or freeze for longer storage. You can get up to 14 slices with tis loaf. 1.4 carbs per slice.
            NOTE: this bread is better the next day and I love it warmed up a few seconds in the microwave. It makes a great breakfast bread with butter and/or 1 tsp of sugar free jelly

            Nutritional values for this recipe:    https://www.verywell.com/recipe-nutrition-analyzer-4129594


            I make my own sugar free blueberry jam and put it on a slice of this bread (toasted) for my breakfast in the morning.
            source:
            http://www.briana-thomas.com

            Wednesday, August 31, 2016

            DESSERTS: PEANUT BUTTER CHEESECAKE (click here to print)








            PEANUT BUTTER CHEESECAKE                                
            6 tablespoons of butter
            1 teaspoon sweetener. 

            1 1/2 cups almond meal.
            Press into pan and cook at 350 for 10 minutes.
            Chocolate peanut butter filling
            16oz cream cheese.
            1/2 a cup heavy cream
            3/4 of a cup chocolate peanut butter powder.
            1/4 cup brown sugar sweetner
            2 tablespoons peanut butter 
            5 large eggs
            8 oz sour cream

            Cream together for 5 minutes 
            Pour on top of crust
            Bake 1 hour
            Let cool for and your then refrigrate for 2 hours.



            for nutritional values of this recipe, click here


            recipe submitted by: Jill K. Mac Pherson




            Monday, August 29, 2016

            SLOW COOKER: ITALIAN MEATLOAF (click here to print)

            SLOW COOKER ITALIAN MEATLOAF
            WHAT'S NEEDED
            •Olive oil in a spritzer bottle, or non-stick cooking spray
            •2 pounds extra lean ground sirloin (or bison)...
            •2 large eggs
            •1 cup (about 1 medium size) zucchini, grated and excess liquid squeezed out
            •1/2 cup freshly grated Parmesan cheese
            •1/2 cup fresh parsley, finely chopped, plus extra for garnish
            •4 cloves freshly minced garlic
            •3 Tablespoons balsamic vinegar
            •1 Tablespoon dried oregano
            •2 Tablespoons minced dry onion or onion powder
            •1/2 teaspoon sea or Kosher salt
            •1/2 teaspoon ground black pepper

            FOR THE TOPPING

            •1/4 cup ketchup or tomato sauce (sugar free)
            •1/4 cup shredded or 2-3 slices mozzarella cheese
            •2 Tablespoons fresh parsley chopped
            HOW TO MAKE IT
            1.Line a large (6 quart or larger) slow cooker with strips of aluminum foil. Spray the foil with olive oil or non-stick cooking spray.
            2.In a large mixing bowl, combine all ingredients except for cooking spray and the topping ingredients. Mixture WILL BE loose/wet. This is expected.
            3.Carefully transfer mixture into the slow cooker and form into an oblong shaped loaf, setting it on top of the aluminum foil strips. Place lid on top of slow cooker.
            4.Cook on high power for 3 hours or low power for 6 hours. 15 minutes before the end of the cook time, turn the heat off and unplug the slow cooker. Remove the lid and spread ketchup over the top of the meatloaf. Place cheese on top of ketchup and replace the lid onto the slow cooker. Allow the meat loaf to sit for 5-10 minutes, or until the cheese has melted.
            5.To remove loaf from the slow cooker, remove lid, hold each end of the strips in each hand , and carefully lift. Transfer the loaf to serving platter and garnish with fresh parsley. Serve and enjoy!

            Nutritional values for this recipe:     https://www.verywell.com/recipe-nutrition-analyzer-4129594

            Saturday, August 27, 2016

            MAIN DISH: ITALIAN PIZZA SKILLET (click here to print)

            Italian Pizza Skillet

            Ingredients:

            • 1 lb. fresh mild or hot Italian sausage, casings removed
            • 5 oz. pepperoni, sliced very thick (about 20 thick slices)
            • 1 green and 1 red bell pepper, sliced 
            • 1/2 small onion, diced
            • 6 oz. fresh mushrooms (if desired)
            • 6 oz. black olives (if desired)
            • Handful of sliced banana peppers (if desired)
            • 1/3 C fresh parmesan cheese
            • 1/2 C shredded mozzarella cheese
            • 1/2-3/4 C dry white wine
            • 2 T olive oil
            • 1 tsp. dried basil (or 3 T fresh chopped basil)
            • 1/4 tsp. garlic powder (or 1 T chopped fresh garlic)
            • 1 T tomato paste 
            • 2 tsp. balsamic vinegar (optional)
            Directions:

            1. Place olive oil, onions and garlic in a pan (I used a dutch oven) over medium heat. Sautee for a minute or two.

            2. Add in the sausage, crumbling it up as it cooks. About halfway through the sausage cooking, add in the pepperoni slices. Continue to cook for about 10 minutes over medium heat. 

            3. When the sausage is all brown, add in the mushrooms, peppers, olives, banana peppers, basil and vinegar. Stir well.

            4. Cook the mixture well. It's OK if some sticks to the bottom of the pan (that's flavor, baby!). 

            5. When the veggies have softened and most of the water from the vegetables has evaporated, turn heat to medium-high and deglaze pan with white wine (I used a Pinot Grigio). Stir well and cook wine down mostly, then add in the tomato paste. Stir well to distribute the tomato paste. 

            6. Add in the parmesan, then continue to simmer the mixture over medium high heat for about two minutes, or until the cheese melts. 

            7. Turn heat to low and top mixture with shredded mozzarella. Allow to melt, then serve. 


            Makes 6 servings. 3g net carbs per serving.
            *cutthewheat.com*

            MAIN DISH: CHEESEY TUNA "NOODLE" CASSEROLE (click here to print)

            Cheesy Tuna "Noodle" Casserole Ingredients:



            • 3 cans of chunk light or albacore tuna in water (15 oz.)
            • 2 medium zucchini, spiralized  or sliced into pasta-sized shapes (I used a Veggetti spiralizer)
            • 2 C broccoli florets, chopped relatively small and microwaved or steamed for about 5 minutes. 
            • 2 C cauliflower florets, chopped relatively small and microwaved or steamed for about 5 minutes.
            • 2 C + 1/4 C shredded sharp cheddar cheese (shredded from a block of cheese)
            • 1/2 a small onion, finely chopped
            • 2/3 C heavy whipping cream
            • 1 1/3 C almond milk, unsweetened 
            •  1/8 tsp. xanthan gum) thickener
            • 1/2 tsp. garlic powder
            • 1/4 tsp. red pepper flakes
            • 2 T butter
            • 1/2 tsp. salt
            • 1/2 tsp. black pepper
            • 1 T olive or coconut oil
            • 1 tsp. chopped parsley (optional)

            Directions:

            1. Preheat oven to 350 degrees. 

            2. In a large sauce pan, melt butter over medium heat. Add in chopped onions and sautee for just one or two minutes, then add in arrowroot powder. Use a spatula to create an onion-containing roux until the rue is a nice golden brown.

            3. Pour in the cream and almond milk into the pan and whisk until well mixed. Allow mixture to get hot and begin to bubble along the sides of the pan. Once that happens, turn heat to low. 

            4. Stir in garlic powder, red pepper flakes, parsley and salt, then add in 2 C shredded cheese. Use your spatula and stir the mixture constantly until a thick sauce is created. You shouldn't see any shredded cheese in the sauce and the sauce shouldn't stick too much to your whisk--that's how you'll know it's done. Set the sauce aside (I moved my pan toward the back of my stove top to the oven vent to keep it warm). 

            5. In a large pan, sauté the spriraled or sliced zucchini in olive or coconut oil over medium heat for about five minutes, or until the zucchini becomes more tender. Remove from heat. 

            6. Drain tuna cans. Combine zucchini, broccoli, cauliflower and tuna in a large casserole dish and stir until everything is evenly mixed. 

            7. Pour cheese sauce over the top of the vegetable and fish mixture. Stir lightly to assure that everything is evenly coated. 

            8. Top the casserole with 1/4 C shredded cheese and bake for about 20-25 minutes or until mixture is hot and bubbly and cheese on top is golden. 

            9. Let casserole stand for 10 minutes before serving. 


            Makes about 6 servings. 

            NUTRITION: (1/6th recipe): 335 calories, 7 g carbs, 3 g fiber (4 g net carbs), 24 g fat, 24 g protein 
            *cutthewheat.com*

            Wednesday, August 10, 2016

            BREAKFAST: BLUEBERRY CREAM CHEESE COFFEE CAKE (click here to print)


            low-carb blueberry cream cheese coffee cake
             Laura's Blueberry Cream Cheese Coffee Cake. Photo © Laura Dolson

            • Prep Time
              20 min
            • Cook Time
              30 min
            • Total Time
              50 min
            • Yield
              16 servings
            This delicious low-carb coffee cake is very filling, since it's made with almond meal. If you don't like cream cheese, you can leave out that layer, or use less cream cheese (see below). It is also delicious with raspberries instead of blueberries.

            Ingredients

            • 3 cups almond meal
            • 1 ½ cups sugar substitute (liquid or powdered, see below)
            • 3 eggs
            • 1 teaspoon baking powder
            • ½ teaspoon baking soda
            • ¼ cup butter (4 Tablespoons), chilled and cut into small pieces
            • ½ cup sour cream
            • 2 teaspoons vanilla extract or 1 teaspoon each vanilla and almond extracts
            • 2 Tablespoons oil
            • 6 oz. cream cheese
            • Salt
            • 1 cup fresh or frozen (but not thawed) blueberries or raspberries

            Preparation

            Preheat oven to 350°. Butter or oil 9X9 inch pan (cooking spray is fine).
            Coffee cake is prepared in three layers. If you are using a standing mixer, you can use the same bowl if you make the layers in the order listed - just remove them to separate bowls until ready to assemble.
            1. Streusel Topping: Mix 1 cup of the almond meal, 1 teaspoon cinnamon, ½ cup sweetener, a pinch of salt and the 4 Tablespoons butter. I find that the whisk type attachment on my standing mixer works well - you want the mixture to stay crumbly. You can use a pastry blender, knives - whatever works. But if it all clumps together, don't worry - just crumble it over the top when the time comes. This is one area where I used to use powdered sweetener, but I have found more recently that liquid sucralose (zero carbs; no aftertaste) works fine.
            1. Cream Cheese Layer: Mix cream cheese, 1 egg, and ¼ cup sweetener. If you want a thinner layer of cream cheese, you can use 4 oz. instead of 6. The mixture won't be as thick and will pour more evenly over the cake layer.
            2. Cake layer: Mix dry ingredients: 2 cups of almond flour, baking powder, baking soda, ¼ ½ teaspoon cinnamon, teaspoon salt, and ¾ cup sweetener if you are using a powder. Then add the sour cream, oil, extracts, liquid sweetener if that's what you're using sour cream, and 2 eggs and mix well. At this point, you might want to add 1-2 Tablespoons of water, depending on the consistency. You want the batter to be thick enough to support the rest of it, but not too gloppy - you should be able to spread it easily in the pan. I usually end up adding about a Tablespoon of water.
            3. Assembly: Spread the cake layer in the pan, and spread the cream cheese on top (if it's the larger amount of cream cheese, you won't be able to spread it evenly, but that's OK). Then sprinkle the blueberries on the cream cheese and the streusel on the top of that.
            1. Bake for about half an hour, or until toothpick not inserted into a berry comes out clean. If you use a thermometer, it should be about 155° F. in the center.
            2. Cool and slice. It is filling, so I usually cut it into 16 pieces.
            Nutritional Information: For 16 servings, each serving has 3 grams effective carbohydrate plus 2.5 grams fiber, 6 grams protein, and 217 calories.

            Source: www.verywell.com

            Tuesday, August 9, 2016

            BROWNIES: PROTEIN POWDER BROWNIES (click here to print)

                                           
                                                    I found these kind of dry so I added sour cream but they still were dry. I would add another egg next time. You can also add chopped walnuts to the batter. When cooled slice and serve with a dollop of real whipping cream. 3 carbs and 100 calories.
            Ingredients
            1/4 cup gluten free oat fiber
            1/2 cup unsweetened cocoa powder
            1/2 cup Whey Chocolate Protein Powder (use the one with 0 carbs or sugars) like Isopure
            1/2 cup unsweetened applesauce(don't use for Keto)
            1/2 cup sour cream or plain unsweetened yogurt
            1 egg
            2 tablespoon honey (Honey Tree artificial honey from walmart)
            1 teaspoon almond extract
            2/3 cup Blue Diamond Almond Breeze Unsweetened Vanilla or Chocolate Almond Milk
            2 tablespoons coconut oil
            1/4 cup chocolate chips, plus 2 tablespoons for topping (sugar free)
            1/2 cup raspberries, broken up into large pieces

            Instructions
            Preheat oven to 350 degrees F. Spray 8x8 inch baking pan with nonstick cooking spray.
            Transfer oat fiber to medium bowl then whisk in protein powder and cocoa powder; set aside.(I used oat fiber instead of oat powder 0 carbs)
            Whisk together applesauce, egg, honey, vanilla and almond milk until smooth and well combined. Add to dry ingredients and mix together until just combined.
            Heat coconut oil and 1/4 cup of the chocolate chips in a small saucepan over very low heat; stir continuously until all chocolate chips and coconut oil have melted together. (You can also heat them in a microwave safe bowl for 30-45 seconds.) Gently stir into brownie batter.
            Pour mixture into prepared pan. Sprinkle remaining 2 tablespoons of chocolate chips and raspberries on top; sometimes I like to swirl them in the batter with a knife. Bake for 18-22 minutes(I baked mine about 30 minutes) or until just cooked through and the top has set. Transfer pan to wire rack to cool completely. Once cool, cut into 12 bars -- please note that bars should be kept covered in the refrigerator and enjoyed cold!  12 slices; 3 carbs

            Source: adapted from ambitiouskitchen.com

            BREAKFAST: PUMPKIN SEED COFFEE CAKE or PANCAKES (click here to print)

            Recipe Name: Pumpkin Seed Coffee Cake                        
            Estimated Prep Time: 45
            Ingredient List and Amount used: 6 jumbo eggs
            1/2 cup of Sour Cream (Daisy all natural)
            1-1/3 cups of whole Pumpkin seeds (shells removed) ground to a meal(not as fine as flour..more crunchy)  I ground mine in a blender.
            1 teaspoon baking soda
            pinch of salt (omit the salt if you are using salted pumpkin seeds)
            Spices I used: pumpkin pie spice..1 tbs.
            Sweetener of choice, I used 1/2 cup stevia
            Recipe instructions: Beat the eggs until light then add int he sour cream and continue to beat well. Add in all of your spices and the salt and the ground Pumpkin seeds along with the baking soda. Beat well and immediately pour out into a well greased pan. I used a 10 inch by 7 inch glass baking pan.  If you are making pancakes you can make this in a 13" by 9" glass pan. The finished product will be thinner.  After cooling, Cut into round pancakes using the bottom of a glass.. Baking times may have to adjusted for depth of pan. Bake at 400 for 15 minutes then reduce to 350 for another 15 minutes or until a tooth pick comes out clean in the center.
            General Comments : If you have a small loaf pan you maybe able to make a loaf of bread.
            Estimated Servings: 8
            Calories per Serving: 207
            Carbohydrates: 4
            Fiber: 2

            TIP:  I found the cake version too dry, so I made pancakes covered with sugar free syrup and butter. warm up in microwave for about 1 minute.  Delicious.  If you know what buckwheat pancakes taste like this is very similar but less carbs...Earthy and nutty ..

            Source: adapted from www.t2dcoaching.com

            DESSERTS: LEMON CLOUD PIE (click here to print)


            4.7 from 14 reviews
            Lemon Cloud Pie - Low Carb and Gluten Free


            Lemony and sweet, this refreshing low carb pie recipe is easy to make and perfect for any summer party! Keto, Atkins, Sugar Free, and Gluten Free!
            Author:
            Recipe type: Low Carb Dessert Recipe
            Cuisine: American
            Serves: 8 servings
            Ingredients
            For the Crust:
            • 8 Tbsp butter, softened
            • ¾ cup erythritol 
            • ¾ cup dried shredded coconut (unsweetened)
            • ¾ cup almond flour
            • pinch of salt
            For the Filling:
            • ½ cup butter
            • ½ cup erythritol sweetener 
            • ½ cup fresh lemon juice
            • ¼ cup lemon zest
            • 6 egg yolks
            • 1½ cups heavy whipping cream
            • ¼ tsp xanthan gum
            • 1 Tbsp erythritol sweetener 
            Instructions
            For the Crust:
            1. Combine the butter, erythritol, coconut, almond flour and salt in a medium bowl and mix until a dough forms.
            2. Press the dough into a pie plate, going all the way up the sides.
            3. Bake the crust at 350 degrees (F) for 15 minutes, or until golden brown.
            Note: Your crust may slide down a bit during baking. Once you remove it from the oven it will remain soft for about 10 minutes before hardening. If it's slid down, wait five minutes, press it back into the shape you want and let it cool and harden before filling.
              For the Filling:
              1. Melt the butter in a small saucepan on low heat.
              2. Remove from heat and whisk in ½ cup sweetener, lemon juice, and lemon zest until dissolved. Whisk in the egg yolks and return to the stove over low heat.
              3. Whisk continually until the curd starts to thicken.
              4. Remove from the heat and strain into a small bowl. Chill.
              5. In a large bowl, whip the heavy whipping cream, xanthan gum, and 1 Tbsp sweetener together until stiff peaks form.
              6. Fold ⅓ of the whipped cream mixture into the chilled lemon curd until combined.
              7. Add the lightened lemon curd mixture to the remaining whipped cream and gently fold together until fully combined, but still fluffy.
              8. Spoon the filling into the cooled pie crust. Garnish with additional whipped cream and lemon zest if desired.
              9. Serve chilled - will keep up to a week in the refrigerator.
              Notes
              Approx nutrition info per ⅛th pie: 457 calories, 49g fat, 2.5g net carbs, 4g protein

              Source:www.IbreatheImHungry.com