SPIRALIZED: CHICKEN SOUP WITH ZOODLES(click here to print)

• CHICKEN SOUP WITH ZOODLES
  2 tablespoons olive oil
• 1 cup diced onions
• 1 cup diced celery
• 3 cloves garlic, minced
• 5 (14.5 ounce) cans low-sodium chicken broth
• 1

• 3/4 pound cooked chicken breast, cut into bite sized pieces
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1 pinch dried thyme (optional)
• salt and ground black pepper to taste
• 3 zucchini squash, cut into 'noodles' using a spiral slicer or vegetable peeler

Directions

1. Heat olive oil in a large pot over medium-high heat. Saute onion, celery, and garlic in hot oil until just tender, about 5 minutes.
2. Pour chicken broth into the pot; add  chicken, basil, oregano, thyme, salt, and pepper. Bring the broth to a boil, reduce heat to medium-low, and simmer mixture until the vegetables are tender, about 20 minutes.
3. Divide zucchini 'noodles' between six soup bowls; ladle broth mixture over the 'noodles.'
4. serves 8; carbs 8 g.
5. *www.allrecipes.com*

COOKIES: LOW CARB TWIX BARS(click here to print)

LOW CARB TWIX BARS

Crust:
• 1 1/4 cups almond flour
• 1/4 cup butter, chilled and cut into small pieces
• 1/4 cup Stevia
• 1/2 tsp xanthan gum
• 1/8 tsp salt
Caramel Filling:
• 1/4 cup butter
• 6 tbsp Stevia
• 
  
• 1/2 cup heavy cream
• 1/2 tsp vanilla extract
• 1/4 tsp xanthan gum
• 1/4 tsp salt
Chocolate Coating:
• 4 oz sugar free milk chocolate, chopped ( can also use dark chocolate)

Instructions

1. For the crust, preheat oven to 325F and line a 9x9 inch pan with parchment paper, allowing some overhang for easy removal.
2. In a food processor, combine almond flour, butter pieces, sweetener, xanthan gum and salt. Pulse until mixture resembles fine crumbs.
3. Press mixture firmly into the bottom of prepared baking pan and bake 15 minutes, until just light golden brown. Remove and let cool.
4. For the caramel, in a medium saucepan over medium heat, combine butter, Stevia,  Bring to a boil and cook 3 to 5 minutes (be careful not to burn it).
5. Remove from heat and add cream and vanilla. Mixture will bubble vigorously.
6. Sprinkle with xanthan gum and whisk vigorously to combine. Whisk in salt.
7. Let caramel cool about 20 minutes, until thickened but still pourable.
8. Pour over crust and let set in refrigerator 10 to 15 minutes.
9. For the chocolate topping, set a heatproof bowl over a pan of barely simmering water. Do not allow bottom of bowl to touch water.
10. Add chopped milk chocolate and stir until melted.
11. Pour chocolate over caramel and spread to edges with a knife or offset spatula.
12. Let chocolate set before cutting into squares or bars.

Notes

Serves 18. Each serving has 5.62 g of carbs and 2.72 g of fiber. Total NET CARBS = 2.9 g.

*www.alldayidreamaboutfood.com*

MAIN DISH: SHARITAKI NOODLE RECIPES

SHARITAKI NOODLE RECIPES





http://www.getskinnynoodles.com/healthy-dinner-side-dishes-recipes-s/1829.htm

SLOW COOKER: LOW CARB CHICKEN ALFREDO(click here to print)

CHICKEN ALFREDO

1 lb Grilled Chicken Strips
1 Cup Yellow Squash Chopped
1 Cup Sweet Onions Chopped
1 Cup Broccoli Chopped
1/4 Cup Parmesan Cheese
1/4 Cup Ground Almonds
1 Tsp McCormick Montreal Seasoning (Mc Cormick Grill Mates for Chicken)
2 Cups Light Alfredo Sauce

Directions

Put chicken, squash, onions, and broccoli in the slow cooker and sprinkle the montreal seasoning over everything. Pour the alfredo sauce over all of it making sure to cover everything. Cook on high for 4 hours. After 4 hours put everything in a casserole dish and sprinkle with the parmesan and almonds. Bake at 400 F for 15 minutes.  serves 8; 7.9 g. carbs

*www.sparkpeople.com*

HALLOWEEN: 25 LOW CARB RECIPES

25 LOW CARB RECIPES FOR HALLOWEEN







http://www.lowcarbsosimple.com/

BREADS:CHOCOLATE CHIP CRANBERRY BREAD(click here to print)

CHOCOLATE CHIP CRANBERRY BREAD

Ingredients

• 3 eggs, beaten.
• Sweetener or choice: , low carb use ⅓ cup low carb maple syrup, 
• 3 tbsp butter, melted or coconut oil, melted
• ¼ cup unsweetened apple sauce.
• ⅓ cup milk of choice: unsweetened coconut milk or almond milk.
• 1 tsp orange extract*optional.
• 2 tsp orange zest (use a micro plane or a fine grater).
• ½ tsp baking soda + 1 tsp apple cider vinegar mixed in a separate pinch bowl (will be very fizzy).
• ¾ cup fresh cranberries, minced (I chop mine in the processor or blender for a few seconds).
• ½ cup coconut flour sifted,
• 2 tbsp golden flax meal *optional
• ⅓ cup for low carb use chopped low carb chocolate bar,  optional.
• ¼ cup pecans, chopped *optional, can omit for nut free.

Instructions

1. In a large mixing bowl combine: 3 eggs, maple syrup, milk of choice, melted butter or coconut oil, vanilla extract, lemon or orange zest, minced cranberries, and baking soda-apple cider vinegar mixture. Stir together thoroughly.
2. Add to mixture in bowl: coconut flour, golden flax meal. Stir in thoroughly.
3. Add to batter the optional pecans and chocolate chips. Mix in well.
4. Spoon batter into loaf pan and spread evenly in pan.
5. Bake at 375 F for about 28 to 32 minutes, or until tooth pick comes out of center clean.
6. Cool, slice and serve. Store any left-over portions in fridge.

Notes

Nutritional Data for Low Carb Version: Servings: 8, Serving size: 1 slice, Cal: 176, Carbs: 10.8 g / Net Carbs: 6.6 g, Fiber: 4.2 g, Fat: 13 g, Protein: 5 g, Sugar: 2 g

*www.beautyandthefoodie.com*

3.2.2704

MUG RECIPES: ENGLISH MUFFINS WITH COCONUT FLOUR(click here to print)

English Muffins w/coconut flour

The pan toasting really makes the difference in texture and taste with these.
Ingredients

• 1 Egg, beaten
• 1 Tbsp heavy cream
• 1 Tbsp Coconut Flour
• ½ Tbsp Melted butter
• ½ tsp baking powder
• ⅛ tsp vanilla
• ¼ tsp sugar free sweetner
• 1 Pinch Sea Salt

Instructions

1. Melt the butter or oil in a round, glass or ceramic ramekin ( I used a 3½ inch, 6 ounce ramekin).
2. Add all th...e rest of ingredients to the ramekin, and whisk or stir with a fork very briskly.


Add the baking pwdr to the ramekin, and stir in well.
Stir, scraping sides , until clump free, may have to stab at some stubborn clumps.
Cook in Microwave for 1 minute and 30 Seconds, or can Bake in the oven at 400 F for 12 to 15 minutes, until middle is firm.
Take a knife between the bowl and muffin and slide around to loosen edges.
Cool enough to handle, then remove from bowl, and cut in half sideways.
Toast in a buttered or oiled frying pan, until lightly browned on each side ( like a pancake) this is an important step, do not skip.
Use a spatula to press the tops of muffins lightly down while pan toasting
Serving size: entire recipe. Calories: 220 Fat: 18 g, Carbohydrates: 5 g / Net Carbs: 2.5 g  Fiber: 2.5 g, Protein: 8 g.

Notes

Best when toasted in buttered or oiled fry pan. A toaster oven might be okay, but not a regular toaster. These are great with butter and honey, almond butter or sunflower seed butter, and egg muffin sandwich, or even a mini pizza.

Recipe submitted by: Linda Kruse

MAIN DISH: HOME STYLE CHICKEN PACKETS(click here to print)

HOME STYLE CHICKEN PACKETS
4 sheets heavy duty foil, 12 x 18"...
4 boneless chicken breasts
1/2 pound mushrooms, sliced
2 medium zucchini, sliced about 1/4-1/2" thick, 14
ounces
2-3 green onions, cut in 1" pieces, optional
Salt and pepper
Herbs and spices, to taste
4-5 pats butter

Put 1 breast in the center of each piece of foil. Season both sides of the meat. Cover with the vegetables; season to taste. Place pats of butter on top of the vegetables. Fold up the foil to form packets, leaving room for circulation. Bake at 450º, 20-24 minutes.
Makes 4 servings
Do not freeze
Alternate method:
Spray a 9 x 13" glass baking pan with cooking spray. Place the 4 breasts in the pan and season both sides. Cover with the vegetables; season to taste. Place pats of butter on top of the vegetables. Cover the pan with heavy foil. Bake at 450º, 30-35 minutes, or until the chicken is done.
Per Serving: 261 Calories; 13g Fat; 29g Protein; 6g
Carbohydrate; 2g Dietary Fiber; 4g Net Carbs
 
Recipe submitted by: Tonya Wilhite



 

COOKIES: CHOCOLATE PEANUT BUTTER WHOPPIE PIE(click here to print)

CHOCOLATE PEANUT BUTTER WHOPPIE PIE

Chocolate Cakes:

2 cups almond flour

1/2 cup unsweetened cocoa powder

1/4 cup coconut flour

1/4 cup unflavored whey protein powder

2 tsp baking powder

1/4 tsp salt

1/2 cup butter, softened

3/4 cup Swerve Sweetener or other granulated erythritol

3 large eggs, room temperature

1 tsp vanilla

1/3 cup almond milk



Peanut Butter Filling:

8 ounces cream cheese, softened

1 cup creamy peanut butter (I use Smuckers  Natural)

1/2 cup powdered Swerve Sweetener or other powdered erythritol

1/2 tsp vanilla extract

1/4 tsp liquid stevia extract

1/3 cup heavy whipping cream



Preparation:

Cakes:

Preheat oven to 325F and line two baking sheets with parchment paper. Spray parchment with cooking spray (I use coconut oil spray).



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

In a large bowl, beat butter and sweetener until well combined. Beat in eggs and vanilla until incorporated and then beat in half of the almond flour mixture. Beat in almond milk and then remaining almond flour mixture until well combined.

Using wet hands, form dough into generous 1 inch balls (you will need to re-wet your hands frequently). Place at least 2 inches apart on baking sheets and press down with the heal of your hand to about 1/3 inch thickness. You should get about 30 to 32 balls.

Bake 12 to 15 minutes, until just firm to the touch, rotating baking pans about halfway through. Remove and let cool completely.



Filling:

In a large bowl, beat cream cheese, peanut butter, powdered sweetener, vanilla and stevia extract until smooth. Beat in whipping cream until well combined.

Spread about 1 tablespoon of peanut butter filling on the bottom-side of one chocolate cake. Top with another cake, bottom-side in. Repeat with remaining cakes and filling.

Serves: 16

Nutrition Info: Food energy: 325kcal, Saturated fatty acids: 10.54g, Total fat: 27.66g, Calories from fat: 248, Cholesterol: 73mg, Carbohydrate: 9.85g, Total dietary fiber: 4.01g, Protein: 11.09g, Sodium: 298mg

Tip: For Halloween, add a little orange food coloring to the frosting

*www.asweetlife.org*

DESSERTS: PUMPKIN SPICE CAKE W/ FROSTING(click here to print)

PUMPKIN SPICE CAKE WITH FROSTING


Cake:

1 1/2 cups pumpkin puree

2 cups almond flour

1/3 cup coconut flour

1/3 cup unflavored whey protein powder

1 tbsp baking powder

2 tsp cinnamon

1 tsp ginger

1/2 tsp cloves

1/4 cup butter

1/2 cup Swerve sweetener or other erythritol

3 large eggs

1 tsp vanilla extract

1/2 tsp stevia extract

1/4 cup almond milk

Glaze:

1/2 cup butter

2 cups powdered Swerve Sweetener or other powdered erythritol, sifted

1/4 cup cream, room temperature

Preparation:

For the cake, lay down two layers of paper towel on a plate and spread out pumpkin puree.  Top with another two layers of paper towel to sop up as much moisture as possible.  Let dry for 20 minutes.

Preheat oven to 325F and grease two 8-inch round cake pans.  Line bottoms of pans with parchment and grease the parchment.

In a medium bowl, whisk together the almond flour, coconut flour, whey protein, baking powder and spices. 

In a large bowl, beat butter, erythritol and pumpkin puree together until smooth.  Beat in eggs, vanilla extract, and stevia extract. 

Beat in almond flour mixture in two additions, alternating with almond milk (your batter should be thick, but if it's really stiff and hard to beat, add another tablespoon or so of almond milk). 

Divide batter evenly between prepared pans and smooth the top.  Bake 40 minutes or until edges are browned and a tester inserted in the center comes out clean.

Let cool in pan 20 minutes, then flip out onto wire racks to cool completely.

For the glaze, melt butter in a saucepan over medium heat until it browns and becomes fragrant.  In a medium bowl, place powdered erythritol and slowly pour in browned butter, beating to combine. 

Add cream and beat until smooth and a spreadable consistency has been achieved.

To assemble, place on layer of cake on a serving plate and spread with about half of the frosting.  Add the second layer of cake and spread the top with half of the frosting. 

Serves: 12; 7 carbs

- *www.asweetlife.org*

ICE CREAM: PUMPKIN ICE CREAM(click here to print)

• 
  
• PUMPKIN ICE CREAM
• 
  
• 
  
• 1 Cup unsweetened pumpkin puree
• 1 Teaspoon vanilla extract
• 2 Cups heavy cream; divided
• 1/3 Cup granular sugar substitute (xylitol)
• a pinch powdered pure stevia
• 5 large egg yolks
• 3/4 Teaspoon ground cinnamon
• 3/4 Teaspoon ground ginger
• 1/8 Teaspoon ground nutmeg
• 1/4 Teaspoon salt

Directions

1. Combine the pumpkin and vanilla in a small bowl.  Place in the refrigerator. 
2. In a small bowl whisk the egg yolks with the remaining 1/2 cup cream; set aside.  In a medium sauce pan heat 1 1/2 cups cream, granular sugar substitutes, cinnamon, ginger, nutmeg and salt.  Heat over medium high until it begins to simmer (do not boil).  
3. Add the hot mixture slowly to the eggs while whisking until all has been incorporated.  Transfer the mixture back to the pan and cook over medium heat while stirring until it thickens slightly and begins to coat the back of a wooden spoon.  Remove from heat, whisk in the pumpkin and vanilla mixture, and transfer to a container and set into a water/ice bath to cool quickly.  
4. Once cool, cover and place in the refrigerator for at least 4 hours or overnight.  Once thoroughly chilled place in an ice cream maker and follow manufacturers directions.  Makes 12  1/3-cup servings.   3 net carbs
5. *www.atkins.com*

DR. ATKINS LEMON MERINGUE SQUARES(click here to print)

ATKINS LEMON MERINGUE SQUARES
Net Carbs: 4.3 Fiber: 1 Protein: 6 Fat: 11.2 Calories: 142.3

Servings Quantity: 9

Ingredients

• 1/4 Cup almonds, slivered
• 2/3 Cup soy four or coconut flour
• 1 Teaspoon baking powder
• 4 Tablespoons unsalted butter, softened, cut up and divided
• 3 Tablespoons cream cheese, softened and divided
• 2 Teaspoons sour cream
• 1 large egg
• 2 large egg yolks
• 5 Tablespoons granular sugar substitute (sucralose), divided
• 2 Teaspoons lemon zest
• 1/3 Cup lemon juice
• 4 egg whites
• 1/2 Teaspoon cream of tartar
• 1 Teaspoon vanilla extract

Directions

1. Heat oven to 425°F.
2. Lightly butter an 8-inch square baking pan. Line pan with parchment paper or foil, extending over sides by 2 inches; set aside.
3. On a separate baking sheet - toast almonds for 4 minutes until lightly browned, remove from heat, cool, chop and set aside. 
4. For the crust: In a small mixing bowl, combine soy flour, baking powder, 3 tablespoons softened butter, cream cheese and sour cream. With an electric mixer on low, beat just until combined.
5. Form into a ball, then press into a 4-inch disc. Wrap well in plastic and chill 20 minutes.
6. Using fingers, press dough in an even layer over the bottom of prepared pan. Sprinkle 1/4 cup almonds (reserve 1 teaspoon for the meringue topping) over top and press firmly into dough.
7. Using a fork, prick dough in several places. Loosely cover pan with foil; bake 10 minutes.
8. Reduce oven temperature to 375°F and continue to bake until crust is browned, about 15 minutes more. Cool on a wire rack.
9. Reduce oven temperature to 325°F.
10. For the lemon filling: In a 1½ -quart heavy saucepan, combine egg, egg yolks and 2 tablespoons granular sugar substitute. Stir in lemon zest and lemon juice. Cook over medium-low heat, stirring constantly, just until the mixture thickens, 4 to 6 minutes. Do not overcook.
11. Remove from heat and add 1 tablespoon softened butter. Whisk until blended and smooth.
12. Pour into a small bowl, place plastic wrap directly on surface of filling and refrigerate until chilled, about 30 minutes.
13. For the meringue: In a large mixing bowl, with an electric mixer on medium, beat egg whites until frothy. Add cream of tartar. Increase speed to medium-high and beat just until egg whites form stiff peaks, about 2 minutes.
14. Beat in 3 tablespoons granular sugar substitute, 1 tablespoon at a time, scraping down sides of bowl once or twice. Add vanilla. Beat until thick, about 30-45 seconds.
15. To assemble: Evenly spread lemon filling over baked crust. Drop mounds of meringue over filling. Using the back of a spoon, quickly spread meringue, completely covering lemon filling.
16. Bake until meringue is golden brown, 15-18 minutes. Cool on wire rack. Run knife along unlined sides of pan and, holding extended ends of parchment, carefully lift out of pan.
17. Cut into 9 squares. Chill until ready to serve. (If assembling completely, squares must be served on the day prepared. Can be refrigerated up to 3 hours; see note below for making ahead.)
18. Sprinkle meringue squares with remaining 1 teaspoon of almonds before serving. 
19. 
    
20. Tip:  To make this in a 9 by 13 inch pan, just double the recipe

DR. ATKINS PIE CRUST RECIPE(click here to print)

ATKINS PIE CRUST RECIPE

Ingredients

• 1/2  cup 

  butter, unsalted , cut into 1/2 cubes, cold
• 1/4  cup 

  vital wheat gluten
• 1/3  cup 

  whole wheat flour
• 1/3  cup 

  soy flour
• 3   tablespoons 

  wheat germ
• 1   tablespoon 

  cold water
• 1/8  teaspoon 

  salt

Directions

1.

In a food processor, pulse flours, wheat gluten and germ, salt, and butter until mixture resembles a coarse meal. Slowly add water and continue pulsing until the dough begins to come together. Turn onto a sheet of plastic wrap, form into a ball and cover with plastic. Flatten to a 7-inch disc and chill in the freezer 15 minutes.

2.

Roll dough out between 2 sheets of plastic wrap to a 12-inch circle (if needed, sprinkle on 1/2 teaspoon wheat gluten flour per side to facilitate rolling). Remove the top sheet of plastic and invert onto a 9-inch pie plate. Center dough and press onto the bottom and sides of plate. Remove plastic, roll under the edges and crimp decoratively. Chill in the freezer 15 minutes.

3.

Use unbaked crust as indicated in recipe of your choice. Or for a prebaked crust, preheat oven to 400 degrees F. Prick the bottom and corners of the pie shell with a fork. Line the pie shell with foil, fill halfway with pie weights or dried beans, and turn the foil over to cover the pastry edge. Bake 16 minutes. Remove the foil and weights, cover loosely with foil, and bake an additional 4 to 6 minutes or until golden. Cool on a rack before using.

serves 8; 8 g carbs

DR. ATKINS CANNELLONI WITH MEAT(click here to print)

ATKINS CANNELLONI WITH MEAT

Net Carbs: 7.5 Fiber: 2.0 Protein: 25.9 Fat: 27.2 Calories: 384

Servings Quantity: 6

Ingredients

• 1/2 Cup soy flour
• 9 Fluid ounces heavy cream, divided
• 1/3 Cup water
• 2 large eggs
• 1/4 Teaspoon salt
• 1/2 Tablespoon extra-virgin olive oil
• 10 Ounces boneless skinless chicken breast halves, trimmed
• 1 small onion, finely chopped
• 6 medium mushrooms, finely chopped
• 1/2 Pound lean pound sirloin or round
• 1/3 Cup Parmesan cheese
• 1/4 Cup chopped parsley
• 1 1/2 Cups tomato sauce

Directions

1. For crespelle: In a blender, combine soy flour, 2/3 cup (5 ounces) cream, water, eggs and salt. Blend at high speed until smooth. Let stand 15 minutes.
2. Heat one or two 7 or 8-inch non-stick sauté pans over medium high heat. Spray with vegetable oil cooking spray. For each crepe, add about 2 tablespoons batter to a pan, swirling to coat bottom evenly. Cook 1 minute or until edges are brown, carefully loosen with a spatula, flip and cook 30 seconds more. Cool crepes in a single layer on kitchen towels.
3. For filling: Heat oil in a heavy large skillet over medium heat. Season chicken with salt and pepper. Cook chicken 5 minutes per side, until browned and cooked through. Transfer to a cutting board. Cool slightly, and finely chop with a large knife. Transfer to a bowl.
4. Add the onion to the fat in the skillet and cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add mushrooms and cook, stirring, 5 minutes more. Add ground beef, breaking up the meat with a spatula, and cook, until browned, about 5 minutes.
5. Add beef mixture to the bowl with the chicken, Stir in 1/2 cup (4 ounces) cream, Parmesan, parsley, and 1/4 teaspoon each of salt and pepper. Let cool completely.
6. Lightly butter a 13-by 9-inch baking dish. Add ½ cup tomato sauce to dish and tilt to coat bottom evenly; set aside. Heat oven to 400°F. To make each each cannelloni, scoop up ¼ cup of the filling and form with your hands into a cylinder. Place in the center of a crespelle. Fold 1 edge over the filling, flattening it slightly. Roll the crespelle over again, and place in the prepared dish, seam side down. Repeat with remaining crespelle and filling. They should fit snugly in the pan. Spoon remaining cup of sauce over the cannelloni. Cover dish tightly with aluminum foil. Bake 20 to 30 minutes, until hot and bubbly. Serve with additional Parmesan. 
7. *www.atkins.com*

MAIN DISH: CORNED BEEF HASH & TURNIP CASSEROLE(click here to print)

CORNED BEEF HASH & TURNIP CASSEROLE

--------  ------------  --------------------------------

12 to 18            ounces  corned beef, canned  (depending on what brand you use)

4               cups  turnips -- (about 4 medium turnips)  diced

1/2        medium  onion -- chopped 

2               cups  fiesta blend shredded cheese -- or cheddar (shred from a block)

3                     eggs

1/2           cup  parmesan cheese (shred from a block)

About 30 minutes before you put the casserole together, dice the turnips and let them soak, either in milk (but then you are getting the lactose), or better, in water with sweetener added.    It cuts the bitter taste of the turnips and makes them more "potatoey" like.  .  Also sprinkle in some salt to the water.    Stir and let sit for 30 minutes.  

Drain the turnips and cook in boiling water for 10 minutes   Drain.  Cut up the corned beef into cubes or shred with fork, and mix both the turnips and the corned beef in a baking dish. Sauté onions.  Mix in onions and 1 1/2 cups of the cheese.  Beat eggs and stir them into the casserole.  Sprinkle the top with remaining  cheese, and the parmesan cheese.  

Bake in a preheated 350 degree F. oven for 45 to 50 minutes or until lightly browned on top and knife inserted in center comes out clean.  Serves 4; 10 g. carbs

adapted from

*www.ginnyslowcarbkitchen.com*

BREAKFAST: COLD CEREAL(click here to print)

HOMEMADE COLD CEREAL, SF, GF, LC       

COCONUT LAYER:

3 cups unsweetened coconut flakes(they are bigger and flatter than the shredded coconut)

1 tablespoon  coconut oil

1/4 teaspoon  EZ-sweetz Stevia and Monk Fruit -- (OR other liquid sweetener drops to equal 1/4 cup)

Cinnamon -- (I just sprinkled it over all, did not measure, perhaps a tsp.)

GRAHAM CRACKER LAYER:

1/2 cup  flaxseed meal, golden

1/2 cup  almond flour

1 egg white

1/4 teaspoon  EZ-sweetz Stevia and Monk Fruit -- (OR other liquid sweetener drops to equal 1/4 cup)

16 drops  Capella Flavor Drops, graham cracker concentrate -- (optional, but if you have them, it gives it a graham cracker flavor)

1 packet  Truvia

           

1/2 cup  Dried Cranberries, whole, SF

1 cup nuts (optional--not included in nutritional info)

COCONUT LAYER: Preheat oven to 350F.  Line cookie sheet with aluminum foil.  Spread coconut chips out on cookie sheet.  In small bowl, place coconut oil and EZ-sweetz Stevia and Monk Fruit, and microwave for 20 to 30 seconds to melt.  Drizzle over coconut flakes and stir until oil is well mixed over all.  Sprinkle with cinnamon, and stir together again. Bake about 4 minutes.  Remove and stir.  Bake another 3 minutes, or until golden brown.  Be careful not to burn!  Spread on paper towel and let cool.

GRAHAM CRACKER LAYER: Preheat oven to 325F.  Line cookie sheet with parchment paper. In food processor, add flaxseed meal, almond flour, egg white, EZ-sweetz Stevia and Monk Fruit, and Capella Flavor Drops.  Process until it is mixed well and makes a stiff dough. Place onto parchment paper. Top with plastic wrap, and roll out very thin, especially in the center so that it is evenly rolled out.  Sprinkle with packet of Truvia.  Cut into small pieces with a pizza cutter.  Bake 10 minutes.  Remove any on the edges that are done, and put back in, baking 2 to 5 minutes at a time, checking to make sure it does not burn, removing those on the outside that are done, and putting back in until all are crisp and lightly browned.  Let cool.

Mix cooled coconut flakes and graham cracker pieces together.  Add dried cranberries.  Mix well.  Add chopped nuts if desired (optional).

                                    - - - - - - - - - - - - - - - - - - - 

About 7 -1/2 cup servings/Per Serving: 343 Calories; 32g Fat (77.8% calories from fat); 6g Protein; 15g Carbohydrate; 9g Dietary Fiber

NOTES : 6g net carbs per serving

*www.ginnyslowcarbkitchen.com*

         

DESSERTS: LOW CARB FRUIT PIZZA(click here to print)

• 
  
• 
  
• 
  

• LOW CARB FRUIT PIZZA

• 3 cups almond meal
• 1/2 cup butter, melted
• 1 cup sugar free artificial sweetener, divided into halves
• 16 ounces cream cheese, softened
• 1 egg, beaten
• 1 teaspoon vanilla extract
• 1/2 cup whipped cream
• sliced fresh strawberries, fresh blueberries, fresh raspberries

Directions:

1. 1
   Preheat oven to 350*.
2. 2
   For the crust, mix the almond meal, melted butter and 1/2 cup of sugar free sweetner.
3. 3
   Spread mixture into 11 inch pizza pan that has been lined with parchment paper.
4. 4
   Bake for 15 minutes, cool in freezer or at room temperature.
5. 5
   For the filling, in a medium bowl, blend the softened cream cheese, remaining 1/2 cup of sweetner, vanilla extract and beaten egg until well mixed.
6. 6
   Lower the oven temperature to 325*.
7. 7
   Spread the cheese mixture onto the well cooled crust in the pizza pan.
8. 8
   Place the pizza pan in a water bath of less than 1/2 inch of water.
9. 9
   Bake at 325* for about 35 minutes until done; cool completely; cover with fruit; sprinkle on splenda or top with jello sugar free strawberry glaze
10. 12 servings; 7 carbs
11. *www.food.com* 

DESSERTS: PEANUT BUTTER SQUARES(click here to print)

• PEANUT BUTTER SQUARES
• 
  
• 
  
• 
  
• 
  
• 
  
• 2 ounces baker unsweetened chocolate, melted
• 3/4-1 cup Splenda sugar substitute, depending on desired sweetness
• 2 teaspoons peanut butter
• 1 tablespoon unsalted butter
• 1/4 cup creamy peanut butter
• 2 tablespoons almond meal or 2 tablespoons almond flour
• 2 tablespoons Splenda sugar substitute
• 1 dash salt

Directions:

1. 1
   Butter a small square pan, the pan size depends on how thick you want them to be but it needs to be pretty small.
2. 2
   Even in a very small pan, these still come out quite thin, if you prefer them thicker, just double all the ingredients.
3. 3
   Mix the melted chocolate, splenda, butter, and 2 teaspoons peanut butter until smooth.
4. 4
   Spread half of the mixture into the bottom of buttered pan.
5. 5
   Put the pan into the freezer.
6. 6
   While it's freezing, mix together the peanut butter, almond meal/flour, salt, and the 2 tablespoons splenda.
7. 7
   After the chocolate hardens in the freezer, take it out and spread the peanut butter on top.
8. 8
   Put the pan back into the freezer for about 3-4 minutes, until the peanut butter layer is semi-firm.
9. 9
   Spread the remaining chocolate on top and put in the freezer until set.
10. 10
    Cut into small squares and store in the refrigerator  carbs 4.2
11. Tip:  double the ingredients to make this fudge thicker
12. 
    
13. *www.food.com*
14. 
    

BREADS: PUMPKIN COCONUT BREAD(click here to print)

Pumpkin Coconut Bread – Gluten-Free

• 1-½ cups Flaxseed Meal
• ½ cup Coconut flour
• ½ cup Unsweetened Shredded Coconut
• ½ cup granulated Erythritol
• 1/3 cup Unflavored Whey Protein Powder
• 2-½ tsp Baking Powder
• 1 tsp Baking Soda
• 1 tsp Xanthan Gum
• 1 tsp ground Cinnamon
• ½ tsp ground Ginger
• ¼ tsp ground Cloves
• ½ tsp Salt
• 1- 15 oz can Pumpkin Puree
• 5 large Eggs, lightly beaten
• ¼ cup Coconut Oil, melted
• 1/3 cup Unsweetened Almond Milk
• 15 drops Stevia Extract

Coconut Glaze:

• 6 tbsp powdered Erythritol
• 2 Tbsp Almond Milk
• ½ tsp Coconut Extract

Preheat oven to 325F and grease a 9×5 inch loaf pan.
In a large bowl, whisk together flax seed meal, coconut flour, shredded coconut, erythritol, protein powder, baking powder, baking soda, xanthan gum, spices and salt.
Stir in pumpkin puree, eggs, coconut oil, almond milk and stevia extract and mix until thoroughly combined.
Spread batter in prepared baking pan and bake 50 to 60 minutes, or until top is browned, firm to the touch and a tester inserted in the center comes out clean.
Remove from oven and let cool 10 minutes, then flip out onto a wire rack to cool completely.
For the glaze, whisk ingredients together until smooth.  Drizzle over cooled pumpkin bread and let set, about 20 minutes.  

Serves 16.  Each serving has 11.7 g of carbs and 7.4 g of fiber.  

*www.alldayidreamaboutfood.com*

VEGETABLE SIDE DISH: STUFFED TURNIPS(click here to print)

STUFFED TURNIPS
                          
1 pound  turnips -- (4 medium sized) - peeled, whole
1/4 cup  Parmesan cheese
1 1/2 tbsp Colby jack cheese -- shredded
1/4 cup  mushrooms -- chopped fine
1/2 teaspoon  garlic powder
1/2 teaspoon  onion powder
 salt and pepper -- to taste
2 tablespoons  butter -- melted
Bacon pieces (optional)

In a saucepan, boil whole turnips for 30 minutes or until soft enough to easily scoop, (will vary with size of turnip). Remove from pan and let cool enough to handle. Preheat oven to 375F.

With a melon ball scoop, or a small spoon, very carefully scoop out the center of each turnip, being careful not to go through the sides or bottom, so you are left with a shell to fill. 

Place scoopings of turnip into a food processor, and process until it becomes small pieces (or chop by hand with a knife until very fine). Add this to a mixing bowl along with Parmesan cheese, Colby jack cheese, mushrooms, garlic powder, onion powder, and salt and pepper.

Mix together well and fill each turnip. You'll have a lot of filling so just fit it in each one even overflowing, as best you can.  Top with bacon pieces if desired (optional). Drizzle melted butter over each turnip. Bake 30 to 40 minutes or until lightly browned on top.  4 servings; 7 g. carbs

*www,ginnyslowcarbkitchen.blogspot.com*

BREAKFAST: 31 LOW CARB BREAKFAST RECIPES

31 LOW CARB BREAKFAST RECIPES




http://www.buzzfeed.com/christinebyrne/delicious-low-carb-breakfasts-for-a-healthy-new-year#3opufej

*www.buzzfeed.com*

SLOW COOKER: 27 LOW CARB DINNERS

27 LOW CARB DINNERS






http://www.buzzfeed.com/christinebyrne/low-carb-slow-cooker#26w5cfn

VEGETABLE SIDE DISH: SPAGHETTI SQUASH RECIPES

Spaghetti squash recipes

*www.foodnetwork.com*

ARTICLES: WHAT IT MEANS TO LOVE A DIABETIC(click here to print)

TO LOVE A DIABETIC
By Katherine Marple
To love a diabetic is to be a doctor. It means helping her to remember her medications. It means driving her for an hour to the only 24 hour pharmacy when she’s gotten the flu and can’t take the Nyquil in the refrigerator. Or driving her to the hospital when the simple flu turns into bronchitis and her blood turns acidic.
To love a diabetic is to be patient. It means knowing that some days she won’t feel good for no visible reason. It means canceling long term plans when suddenly she doesn’t feel well enough to go on a trip. Or waiting to go to bed while she injects her bedtime insulin.
To love a diabetic is to be a priest. It means consoling her when she’s tired and feels like she can’t do it anymore. It means listening and not passing judgment while she tries to figure out her new dosages and makes mistakes. Or, during those tough times, listening to her burial wishes – just in case.
To love a diabetic is to be a guardian. It means standing up for her when strangers accuse her of being a drug addict. It means discreetly asking her friends to keep an eye on her when she’s testing new medications and doesn’t know the reactions to her body yet. Or staying up with her through the night because she’s too afraid to fall asleep where a coma can find her.
To love a diabetic is to not be superficial. It means seeing her bruises as beauty marks. It means caressing the scars across her stomach. Or kissing her dry lips when she is hooked to IVs.
To love a diabetic is to be understanding. It means knowing that she doesn’t mean to get hot tempered when her blood sugars are too high. It means listening to her when she asks to start a family soon. Or donating time and DNA to sciences you don’t fully understand just because she asks you to and because it promises to cure her.
To love a diabetic is to be smart. It means researching new medications even though she never asks you to. It means listening to her explain her new findings in terms that aren’t typical language. Or making her smile when she desperately wants to scream.
To love a diabetic is to be selfless. It means going to a restaurant based off the carbohydrates menu instead of the atmosphere. It means going without dinner when money is tight because you can buy her medication with it instead. Or testing your blood sugar on her new meter to make sure it’s working properly even though you’re terrified of needles.
To love a diabetic is not easy. It means putting her medical needs before any other finances. It means worrying every moment that she is properly cared for even when you can’t see her. And it means trusting her life in the hands of so many doctors who don’t understand the full complexities of the disease.
Thank you for loving a diabetic.

MAIN DISH: SPAGHETTI SQUASH CASSEROLE(click here to print)

SPAGHETTI SQUASH CASSEROLE




5 pounds spaghetti squash (2 medium-sized squash)
1 teaspoon olive oil
1 yellow onion, diced
2 to 3 cloves garlic, minced
1 pound ground beef
1 1/2 teaspoons salt, divided
1 (15-ounce) can crushed tomatoes
2 cups ricotta, whole or 2%
1/4 cup roughly chopped parsley
1 cup shredded mozzarella  (shredded from a block of cheese)
Chopped parsley or basil, to garnish
Directions:
-Preheat the oven to 400°F. Cut the squashes in half and scoop out the seeds. Lay them cut-side down in a roasting pan or other baking dish, and add about an inch of water. Roast for 45 to 60 minutes, until soft when poked with a fork. Transfer to a cooling rack until cool enough to handle.
-While the squash is roasting, warm the olive oil in a high-sided skillet or saucepan over medium-high heat. Stir in the onions and cook until translucent, 5 to 8 minutes. Stir in the garlic and cook until fragrant, 30 seconds. Add the ground beef and 1 teaspoon of salt. Cook until well-browned, breaking up the beef into small crumbles, 5 to 8 minutes. Stir in the crushed tomatoes and bring to a simmer. Continue simmering the sauce until the squashes are ready, 5 to 20 minutes. Taste the sauce and add more salt if desired.
-Use a fork to shred the inside of the squash, leaving about a half-inch of squash left in the shell. Mix the shredded squash into the tomato sauce. In a separate bowl, mix together the ricotta cheese, the parsley and 1/2 teaspoon of salt.
-Wipe out the roasting pan and arrange the squash shells inside, like bowls. Divide half of the ricotta mixture between the shells, using a spoon to spread the ricotta evenly over the bottom of the shells. Divide half the tomato sauce between the shells, spooning over top of the ricotta. Top with another layer of ricotta and tomato sauce.
→ At this point, the shells can be covered and refrigerated for up to 24 hours. Add an extra 10 minutes to the cooking time.
-Bake the shells for 15 minutes at 400°F. Sprinkle the mozzarella over the tops of the squashes and bake for another 15 to 20 minutes, until the cheese is bubbly and browned in spots. (For a more golden top, run the squashes under the broiler for a minute or two.)
-Sprinkle parsley or basil over the tops and serve immediately. Leftovers will keep for 1 week in the fridge.  Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

recipe posted by Lee Barnhill, member of our type 2 diabetes support group

BREADS PUMPKIN FRENCH TOAST(click here to print)

PUMPKIN FRENCH TOAST

1. 1 1/4 cup Almond Flour
2. 4 tbsp Coconut flour
3. 1 1/2 tsp baking powder
4. 2 tsp pumpkin pie spice
5. 1 tsp cinnamon
6. 2 tbsp melted butter
7. 1/2 cup pumpkin puree
8. 1/2 cup sugar free maple syrup
9. 1/2 cup sugar equivalent
10. 1 tbsp vanilla extract
11. 6 eggs

Instructions

1. Preheat oven to 400 degrees.
2. Combine almond flour, coconut flour, baking powder, pumpkin pie spice and cinnamon and mix together well with a whisk.
3. Melt 2 tbsp butter and add vanilla extract, pumpkin puree, sugar free maple syrup and melted butter. (NOTE: If you're using a granulated sweetener then it will go in with the dry ingredients. I used a liquid and mixed it in with the wet ingredients.)
4. Crack your eggs in a separate bowl (make sure there is no shell.)
5. Add the wet ingredients and the eggs to the dry mix and blend well with an electric mixer.
6. Line a loaf pan with parchment paper making sure to leave paper hanging out at the sides so you can pull your loaf out after it bakes.
7. Bake for 50 mins.
8. Let your loaf cool in the pan about 10 mins on a rack and then remove the loaf to continue cooling by picking up the sides of the parchment paper and lifting out.
9. Slice into 16 slices and fry in a frying pan, or toast in a toaster until browned and crisp on both sides. (slicing will be easier when this loaf is completely cooled!) If you plan on freezing this then you won't have to toast or fry them up until you are ready to eat.
10. Serve with butter (or whipped cream) and maple syrup on top.

Per 2 Slices

1. 214 Calories; 16g Fat; 10g Protein; 8g Carbohydrate; 4g Dietary Fiber; 4 net carbs
2. *www.uplateanyway.com*
3. 
   

BREAKFAST :LOW CARB OATMEAL(click here to print)

LOW CARB OATMEAL
Ingredients

½ cup + 2 Tbsp chia seeds
½ cup + 2 Tbsp golden flax meal
½ cup + 2 Tbsp finely shredded unsweetened coconut
1 Tbsp + ¾ tsp ground cinnamon
For one serving of prepared "Oatmeal"
½ cup hot water
2 Tbsp unsweetened coconut milk
Sweetener to taste (I use Swerve or use honey for Paleo)
Instructions

Combine the chia seed, golden flax meal, unsweetened coconut, and cinnamon in an airtight container.
Scoop out ½ cup of “oatmeal” in a serving bowl and keep the rest stored in the airtight container.
Pour ½ cup of water over the “oatmeal” mixture and let sit for 3-5 minutes.
Add sweetener (to taste) and 2 Tbsp of cream into the bowl and stir to combine.
Top with fresh berries or toasted coconut
4 servings. 2.5 carbs
*www.holisticallyengineeered.com*