DESSERT-PUMPKIN CAKE ROLL(click here to print)

INGREDIENTS

• For the Cake:
• 2 cups Almond Flour
• ¾ cup Coconut Flour
• ½ cup Vanilla Protein Powder
• 1 T Baking Powder
• 1 tsp Cinnamon
• ½ tsp Salt
• 1 tsp Ginger
• ¼ tsp Cloves
• ¼ tsp Allspice
• 1½ cup Pureed Pumpkin
• 4 Eggs
• ½ cup Melted Butter
• ½ cup Milk or Almond Milk
• 1 tsp Vanilla Extract
• For the Filling
• 16 oz Cream Cheese, Softened
• ½ cup Truvia

INSTRUCTIONS

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1. Preheat your oven to 325 and line your jelly roll pan with parchment paper. Set aside.
2. Using your largest KitchenAid bowl (or a large bowl if mixing by hand) combine the dry ingredients: Almond Flour, Coconut Flour, Protein Powder, Baking Powder, Cinnamon, Salt, Ginger, Cloves, Allspice. Mix well.
3. Add the Pureed Pumpkin, Eggs, melted Butter, Milk and Vanilla Extra to the dry ingredients and mix well. The batter should be easy to spread but not runny. It it's runny, add ¼ cup more almond flour and mix well. If it is thick, add ¼ cup milk and mix well.
4. Spread the batter evenly in the jelly roll pan (lined with parchment paper) and bake for 35-40 minutes or until the cake is set and cooked through.
5. Remove from the oven and let sit for about 7 minutes, or until the cake is still warm but not cooled.
6. While the cake is cooling, mix up the filling:
7. Warm the cream cheese up so it spreads very easily, then thoroughly combine it with the truvia.
8. Using the parchment paper, remove the pumpkin cake from the pan and set it on the counter. Spread the warm filling evenly over it, then start rolling the cake from one end. Pull the parchment paper off of the cake as you roll so that non is trapped inside the roll.
9. Refrigerate the cake roll (covered) for 3-4 hours, or until it's fully cooled and set up, then slice and enjoy!

servings 10;carbs 5.17  www.fitmomjourney.com

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MAIN DISH-LOW CARB ZUCCHINI PANCAKES(click here to print)

4items 25 min  38

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1 lb zucchini, grated (2 cups after squeezing water out)

1 salt, to taste

1⁄4 cup parmesan cheese, freshly grated

2 egg

2 green onion, chopped

3 clove garlic, chopped

4 leaf basil, chopped

1 pinch ground nutmeg

1 pinch onion powder

1 ground black pepper, to taste

1 tbsp butter

1 tsp olive oil, or as needed

Directions

• Prep 15 min
• Cook 10 min
• Ready 25 min

1. Place a colander over a bowl and line with a clean, thin cotton towel or cheesecloth. Add grated zucchini, then sprinkle with salt. Let sit for at least 30 minutes or up to an hour for the zucchini to release as much water as possible. Pick up the cloth and wring out any excess liquid.
2. Mix together parmesan cheese, eggs, green onions, garlic, basil, nutmeg, onion powder, and black pepper in a bowl. Add zucchini and stir to combine.
3. Heat butter and olive oil in a frying pan over medium heat. Working in batches, form golf ball sized patties and fry until browned, 2 to 3 minutes per side. Repeat with remaining mixture.

4 servings; 8 carbs

from www.allrecipes.com

DESSERTS: LOW CARB TIRAMISU(click here to print)

Ingredients

Cake:

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Unsalted butter

1/2 cup almond flour

1/2 teaspoon baking powder

1/8 teaspoon salt

3 large eggs

2 tablespoons powdered erythritol

1/8 teaspoon stevia extract powder

1/4 teaspoon sugar-free vanilla extract

1/4 teaspoon almond extract

• 1/8 teaspoon cream of tartar

Custard:

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6 egg yolks

2 Tablespoon powdered erythritol

1/8 teaspoon stevia extract powder

8 ounces mascarpone cheese

1 3/4 cups heavy or whipping cream

1 teaspoon vanilla extract optional

1/2 teaspoon coffee extract optional

1/4 cup strong coffee or espresso

• 1-2 Tablespoons rum or brandy

Instructions

Cake:

• Grease a 11×7 inch pan with butter. Line with parchment paper and grease with butter again. Preheat the oven to 350° F.
• Combine the almond flour, baking powder and salt.
• Separate the eggs. With an electric mixer, beat the yolks and sweeteners until thick and lemon colored. Beat in the vanilla, almond extract and cream of tartar. Fold in the almond flour.
• With a clean bowl and beaters, beat the egg whites to firm peaks. Stir 1/4 into the almond mixture. Fold in 1/2 of the remaining whites until barely combined and then the remaining 1/2 until thoroughly combined. Spread evenly into the prepared pan.
• Bake for 15-20 minutes until the top springs back when pressed lightly. Let cool.

Custard:

• In small mixing bowl, beat egg yolks, erythritol and stevia until thick and lemon colored.
• Place mixture in top of a double boiler over boiling water. Reduce heat to low. Cook 8-10 minutes, stirring constantly. Remove from heat. Add mascarpone cheese, beating well.
• In a small mixing bowl, beat heavy or whipping cream until stiff peaks form. Fold into egg yolk mixture. Add vanilla and or coffee extract if desired. Set aside.

Assembly:

• Cut the almond cake into 16 fingers.
• Combine the rum and espresso in a small bowl.
• Sprinkle the bottom of a 9×5 bread pan lightly with cocoa then line with half the almond cake fingers.
• Using a brush, lightly coat the cake fingers with the espresso mix being careful not to get them too wet. Spread on 1/2 of the mascarpone mixture and dust the top with cocoa. Repeat the layers. End with a sprinkling of cocoa.
• Cover and refrigerate overnight.
  
  10 servings; 6 carbs
  
  www.lowcarbyum.com

DESSERTS: KETO CHOCOLATE ROLL CAKE (click here to print)

Chocolate Roll Cake

•1 cup almond flour
• 4 tablespoons butter, melted
• 3 large eggs
• ¼ cup psyllium husk powder
• ¼ cup cocoa powder
• ¼ cup almond milk
• ¼ cup sour cream
• ¼ cup erythritol
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder

Cream Cheese Filling:

• 8 ounces cream cheese • 8 tablespoons butter • ¼ cup sour cream • ¼ cup erythritol • ¼ teaspoon liquid Stevia • 1 teaspoon vanilla extract

1. Measure out the dry ingredients into a bowl: 1 cup Almond Flour, 1/4 cup Psyllium Husk Powder, 1/4 cup Cocoa Powder, 1/4 cup Erythritol, and 1 tsp. Baking Powder.
2. Melt 4 tbsp. butter in the microwave, then add 1/4 cup sour cream, butter, and 3 eggs to the dry ingredients. Use a hand mixer to mix this together. (I personally saved the hand mixer for the filling and used a whisk to combine the dough ingredients. it worked just fine)
3. Add 4 tbsp almond milk to the batter to make it so that it’s more workable and spreadable.
4. Spread the batter over a baking sheet lined with parchment paper, or a silpat. It should cover the area of an entire cookie sheet. This takes a little bit of work and you want to make sure there are no holes through which you can see the sheet underneath. I personally put on some food prep gloves and use a combination of my finger and the back of a spoon to spread it evenly.
5. Bake for 14 minutes at 350F.
6. Let cool slightly and start to work on the cream cheese filling.
7. In a bowl, combine 8 oz. Cream Cheese, 8 tbsp. Butter, 1/4 cup Sour Cream, 1/4 cup Erythritol, 1/4 tsp. Liquid Stevia (optional), and 1 tsp. Vanilla. Use a hand mixer to cream together until fully incorporated.

www.lowcarbdietworld.com

MAIN DISH: EGGPLANT PARMESAN (click here to print)

Ingredients for "breaded"eggplant

1 medium eggplant, sliced

1/4 cup almond flour

1/4 cup flaxseed meal

1/4 cup grated fresh parmesan

salt, pepper

1 egg beaten

For the Sauce:

15 oz. can tomato sauce (no sugar added or sugar free) I use Walden Farms

1 tbs. Italian Seasoning

1 cup shredded cheese from a block of cheese

1/4 cup grated fresh parmesan

Preheat the oven to 400F

Make the coating by combining almond flour, flaxseed, grated fresh Parmesan, salt, pepper

Dip each slice of eggplant into the beaten egg, then into the coating mixture.

Heat a non-stick skillet and 1/4 cup coconut oil til hot, Fry the eggplant slices for about 3-5 minutes on each side, or until the coating turns golden brown.

While the eggplant is frying, mix the tomato sauce with seasoning. Spread 1/2 cup of sauce over the base of a baking dish

Add a layer of cooked eggplant, and pour over the remaining sauce. Add another 1/2 cup of shredded cheese, then finish with some fresh grated Parmesan.

Bake for 12-15 minutes or until the sauce is bubbling and the cheese has melted and turned golden brown. .  Wait 5 minutes before serving. Enjoy!

8 carbs; 4 servings

adapted from stepawayfromthecarbs.com

DESSERTS: LEMON MERINGUE PIE (click here to print)

Ingredients

• coconut oil spray
• 1 egg white
• 1 cup Coconut Flour
• ¼ sugar substitute, (recommended: Stevia)
• ⅛ teaspoon salt
• 2 tablespoons butter, softened
• Meringue Ingredients:
• 6 large egg whites, at room temperature
• ½ teaspoon cream of tartar
• ½ cup sugar substitute, (recommended: Stevia)
• 1 teaspoon vanilla extract, no sugar added
• Filling Ingredients:
• 5 egg yolks, (*save the whites for the meringue, and you will still need 1 more)
• 1½ cups water
• 1 cup sugar substitute, (recommended: Stevia)
• 1 tablespoon grated lemon peel
• ½ cup fresh lemon juice
• ¼ teaspoon salt
• 1 envelope unflavored gelatin, (recommended: Knox brand)
• ¼ cup cold ice water
• Special Equipment: Electric mixer and a 9 inch pie pan

Instructions

1. Preheat oven to 325 degrees F. Spray the pie pan generously with coconut oil.
2. Make the Crust: In a medium sized bowl, whisk the egg white with a fork until frothy and add the remaining crust ingredients. Mix until well-blended and dough-like.
3. Place dough in the center of pie pan and cover loosely with plastic wrap. Press down through the plastic to evenly spread the dough to cover the entire inside of the pan. (Make sure to coat the sides all the way to the top.) Discard plastic wrap and replace it with a round piece of parchment paper pressing down to adhere to the crust. (Trim the edges afterwards if needed). Set aside and prepare the meringue.
4. Make and Bake the Meringue: Add the egg whites to a mixing bowl and beat on high speed for about 1 minute until frothy. Then, add the remaining meringue ingredients and continue beating until soft peaks form.
5. Scoop the meringue into the pie crust right on top of the parchment paper and spread it out, mounding in the center. (The paper and meringue will be lifted right out of the crust after baking so the pie may be filled later.) Bake the crust and meringue together for 25 to 30 minutes until the meringue is golden brown. Remove from oven and let cool until ready to fill.
6. Prepare an ice water bath with an insert bowl.
7. Make the Filling and Pie: In a saucepan over medium heat, whisk together the egg yolks, 1½ cups water, sugar substitute, lemon peel, lemon juice, and salt. Cook while stirring slowly and constantly with a wooden spoon for about 15 minutes being careful not to let the filling boil.
8. Just before the filling is done, dissolve the gelatin in ¼ cup cold water and let sit for 1 minute, then quickly whisk it into the hot filling.
9. Immediately remove filling from the heat and pour into the bowl resting in the ice water bath to cool.
10. Once cooled, pour the filling into the cooked piecrust.
11. Carefully remove the parchment paper from the baked meringue and place the meringue on top of the filled pie to finish. Refrigerate uncovered for at least 2 hours before serving.
12. serves 12; 8 carbs
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14. TIP:  since I only eat 30 carbs per day, one piece of this would be 1 meal

www.stellastyle.com

SAUSAGE & KALE SOUP WITH MUSHROOMS (click here to print)

SAUSAGE & KALE SOUP WITH MUSHROOMS

2-32 oz. cans chicken broth (homemade is best)

1-10oz. package chicken sausage sliced and fully cooked

6-oz. baby kale

8 oz.box of small mushrooms

10-oz Pico De Gallo (spicy or mild)

Bring chicken broth to a boil.  Add remaining ingredients and simmer for 1/2 hour. 

HINT:  I like cream soups..so I add 2 tablespoons of cream to my bowl of soup right before consuming. Do not add until right before serving because the cream tends to curdle if cooked too long.

5 carbs

servings 8

MAIN DISH-CAULIFLOWER PIZZA CRUST (click here to print)

Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head) ( I used one bag of the Birds Eye fresh riced cauliflower instead of grating my own.)
2 large eggs, lightly beaten 
1 cup shredded part skim mozzarella(I get the blocks of mozzarella and cheddar and grate it myself)
2 tablespoons grated Parmesan cheese(grate the fresh yourself...don't use the stuff in the green can)
Kosher salt and freshly ground black pepper
1/4 cup homemade or store bought tomato sauce(sugar free)
1/2 cup shredded part skim mozzarella cheese(grate it yourself as pre-packaged shredded has potato starch which keeps it from sticking together)

2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish

Directions
Heat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.Spray parchment paper with Pam or other oil spray
Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.
Top the pizza with the sauce, mozzarella, , garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving. serves 4; less than 10 carbs

Note:  use a variety of toppings.......  I made mine with pizza sauce, green peppers, pepperoni, baby kale, and shredded mozzarella. It was delicious

Recipe is from Paula Deen

crust is 4 carbs, add an additional 4 carbs for toppings (eat to your meter)

12 servings

DESSERT: KETO APPLE PIE (click here to print)

Ingredients

• 4 cup Jicama
• 1/2 cup Swerve
• 1/2 cup Butter
• 1 tbsp Cinnamon
• 1/4 tsp Nutmeg
• 1/8 tsp Cloves
• 2 tsp Apple Extract
• 1 tsp Vanilla Extract

THE WAY I MADE THIS: I used a whole jar of Walden Farms Apple Butter and mixed in the jicama sticks(cut into cubes) from Trader Joes, and 1 stick of butter and stirred these together and cooked on top of stove about 5 minutes until hot.  Then poured into pan, added crumble, put into oven for 15 minutes at 350 degrees. This is an alternate way of making this is you cannot find the apple extract

• [Crumble Topping] 1 1/2 cup Walnuts
• [Crumble Topping] 1/2 cup Unsweetened Coconut
• [Crumble Topping] 2 tbsp Sugar Free Maple Syrup
• [Crumble Topping] 1 tbsp Coconut Oil
• [Crumble Topping] 1/4 tsp Salt
• [Crumble Topping] 1/4 tsp Almond Extract

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.
4. Turn off the heat and allow the pot to sit while you make the crumble.
5. To make the crumble, place the walnuts and shredded coconut in the bowl of a large food processor fitted with an S blade. Process until a crumbly texture is formed.
6. Add in the maple syrup, coconut oil, salt, and almond extract. Process again, until a sticky and crumbly mixture is formed.
7. Pour the apple filling into a 9-inch square baking dish, then sprinkle the crumble over the top evenly.
8. Bake at 350F for 15 minutes, or until the tois lightly golden, then serve warm

8.7 carbs; serves 8

adapted from: www.ketobootstrap.com

DESSERTS: LOW CARB LEMON CAKE ROLL (click here to print)

Ingredients

Cake:
• 1 cup almond flour
• Sweetener equivalent to 1/2 cup sugar, divided
• 1 tbsp coconut flour
• 1 tbsp grassfed gelatin (can use 1 envelop Knox gelatin)
• 4 large eggs, room temperature, separated
• 1 tbsp fresh lemon juice
• 2 tsp grated lemon zest
• 1/4 tsp salt
• 1/4 tsp cream of tartar
• Additional coconut flour for dusting
Filling/Frosting:
• 4 ounces cream cheese, softened
• 1/4 cup butter, softened
• Sweetener equivalent to 1/2 cup sugar (powdered or liquid works best here), divided
• 1 tsp lemon extract
• A little natural yellow food coloring, if desired
• 1 1/4 cups whipping cream
• 1/2 tsp vanilla extract

Instructions

Cake:
1. Preheat oven to 350F and line an 11x17 inch rimmed baking sheet with parchment paper. Grease the parchment paper and pan sides very well.
2. In a medium bowl, whisk together the almond flour, 1/4 cup sweetener, coconut flour, and gelatin.
3. In another medium bowl, beat the egg yolks with 2 tbsp of the sweetener until lighter yellow and thickened. Beat in the lemon juice and lemon zest.
4. Using clean beaters and a large clean bowl, beat the egg whites with the salt and cream of tartar until frothy. Beat in the remaining 2 tbsp sweetener until stiff peaks form.
5. Gently fold the egg yolk mixture into the whites. Then gently fold in the almond flour mixture, taking care not to deflate them, until no streaks remain.
6. Spread the batter evenly into the prepared baking pan and bake 12 to 15 minutes, until the top springs back when touched.
7. Remove from the oven and let let cool a few minutes, then run a knife around the edges to loosen. Sprinkle the cake with about 1 tbsp coconut flour. Cover with another large piece of parchment paper and then a kitchen towel. Place another large baking sheet overtop and flip over.
8. Gently peel the parchment from what is now the top of the cake. Sprinkle this side of the cake with another tbsp coconut flour. While still warm, gently roll up inside the kitchen towel, starting from one of the shorter ends. Don't roll too tightly or it will crack. Let cool while preparing the filling.
Filling/Frosting:
9. Beat the cream cheese, butter, and half of the sweetener together until smooth. Beat in the lemon extract and food coloring, if using.
10. In a separate bowl, beat the whipping cream with the vanilla extract and the remaining sweetener until it holds stiff peaks. Fold half of the whipped cream into the cream cheese mixture until well combined. Reserve the remaining whipped cream for spreading over the cake.
11. Gently and carefully unroll the cake (do not try to lay it completely flat, as it will crack. Spread the cream cheese filling to within 1/2 inch of the edges. Gently roll the cake back up without the kitchen towel. Place seam side down on a serving platter.
12. Spread the reserved whipped cream over the top and sides. Garnish with lemon slices, if desire.

Yield: 12

Cholesterol: 116mg

Food energy: 243 kcal

Total fat: 21.40g

Calories from fat: 192

Carbohydrate: 4.40g

Protein per serving: 5.96g

Total dietary fiber: 1.66g

www.asweetlife.org

MAIN DISH: OMA'S STUFFED PEPPERS (click here to print)

**This will be a family size portion.  I like lots of juice and sauce to cook peppers in..then when you are ready to serve, cut up pepper into  pieces and serve with the sauce like you would do with hamburger and pepper soup.

9 medium size green peppers, seeds scooped out and washed and drained
 (2 lbs. ground ground chuck, 1 lb. ground pork) mixed together
2 eggs beaten
2 medium onions, finely chopped
1/2 tbs or more Lawrys seasoning salt
1/2 tbs. sweet Hungarian paprika
1/2  cup or more finely chopped cauliflower(optional) used in place of rice
2 tall cans of tomato juice (no sugar added)
2 (16 oz.) cans of Hunts Herb & Garlic pasta sauce (no sugar added)

In a very large bowl mix meats, eggs, onions, Lawry's salt, paprika and cauliflower (if using) Mix thoroughly and stuff into your peppers. If you have extra meat, roll into large meatballs.

Pour your tomato juice and pasta sauce (no sugar added) into a large pot. heat up until almost boiling.  carefully, put the peppers into your sauce and cook on medium heat for one and one-half hours. I partially cover with a lid.  Leave enough room so steam can escape.  Check to make sure meat is tender.  Put one pepper into a bowl and pour some of the sauce on top.   TIP: if you are only making 4 or 5 peppers, cut all ingredients in half.

9 servings; 9 carbs ( to cut down on carbs eat only half a pepper with some of the sauce)

submitted by Edith Weil

If you have extra sauce, do not throw it away because the peppers give it a good flavor.  I serve extra sauce with parmesan cheese crisps sprinkled on top

APPETIZER: SPINACH & ARTICHOKE DIP (click here to print)

PIN IT!

INGREDIENTS

• 4 oz Spinach (chopped)
• 4 oz Cream cheese
• 1/4 cup  sour cream (I use Daisy)
• 1/4 cup Freshly grated parmesan  cheese
• 1 (14.5 oz) can artichoke hearts (drained, chopped, and squeezed to release extra moisure)
• 4 cloves Garlic (minced)
• 1/4 tsp black pepper
• 2/3 cup Mozzarella cheese(shredded, (check to see it does not contain starch)(divided into 2 parts)

INSTRUCTIONS

1. Heat a greased pan over medium heat. Add the chopped spinach. Cook, stirring occasionally, until the spinach is wilted and bright green. (Alternatively, wilt the spinach for about 2-3 minutes in the microwave.) Set aside to cool. If you want to speed up the cooling process, you can place the bowl into a larger bowl containing ice (optional).
2. While the spinach cools, preheat the oven to 350 degrees F (177 degrees C).
3. Meanwhile, heat the cream cheese in the microwave or in a small saucepan on the stove over low heat. Once it melts enough to stir, add in the mayonnaise, grated parmesan cheese, chopped artichoke hearts, minced garlic, black pepper, and half of the shredded mozzarella. Stir to combine.
4. When the spinach is cool enough to handle, gather it into a ball and squeeze several times, making sure to get out as much water as possible. Add the spinach to the artichoke mixture.
5. Transfer the dip to a small ceramic appetizer dish or large ramekin. Smooth the top with a spatula. Sprinkle the remaining shredded mozzarella on top.
6. Bake for about 30 minutes, until hot and bubbly. Serve warm.

2 carbs for 2 tbs. 20 servings.  serve with pork rinds

adapted from www.wholesomeyum.com