SANDWICHES: AVOCADO, LETTUCE, CHEESE & HAM(click here to print)

AVOCADO, LETTUCE, CHEESE & HAM SANDWICH

8

slices  whole wheat bread, toasted (low carb wheat bread recipe )  has 5.5 net carbs per slice

1/4

cup Primal Kitchen mayo

1

 green onion, sliced

4

slices Baked Cooked Ham (I use Hormel Natural Choice no preservatives, uncured Ham)

4

 Unprocessed cheddar cheese slices.  (I use the brick cheddar cheese and cut it into slices)

1/2

cup  shredded lettuce

4

slices  avocado

4

slices  cooked  Bacon

spread bread with mayo(add chili powder for spice if you like)/  sprinkle on onion; add remaining ingredients.  slice and serve

kraftfoods.com

BREADS: GLUTEN FREE PITA BREAD WITH VIDEO

GLUTEN FREE PITA BREAD WITH VIDEO*****  CLICK HERE FOR VIDEO *****

Yield: 2 Gluten Free Pita Breads which yields 4 Pita Pockets.

Ingredients

• 1 large egg
• 1/4 cup of water
• 1 tablespoon oil or melted butter
• 1 tablespoon coconut flour, firmly packed – firmly packed is very important
• 1/4 cup almond flour, firmly packed
• 1/8 teaspoon salt – use a good quality salt
• 1/8 teaspoon baking soda

Instructions

1. Preheat oven to 350.
2. Whisk together egg, oil and water.
3. Add dry ingredients and mix well to form batter.
4. Pour two equal portions onto baking sheet lined with parchment paper or a Silpat.
5. Spread each pita 5-6 inches round.
6. Bake for 18-20 minutes

APPETIZER: TOMATOES WITH SPINACH AND CHEESE(click here to print)

TOMATOES WITH SPINACH AND CHEESE

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Ingredients

• Tomatoes
• Balsamic Vinegar
• Spinach
• Garlic
• Salt
• Lemon Juice
• Shredded Cheese

directions

Marinate sliced tomatoes with balsamic vinegar for 4-6 hours. Bake at 350 for about 7 minutes or a little tender. Meanwhile, sauté spinach and garlic with a dash of salt and lemon juice. Put spinach on top of tomatoes and sprinkle with low fat cheese of your choice  and broil til cheese is golden!

Tip: This would also be great as a vegetable side  dish...layered in a 13 by 9 in glass pan.  Alternate tomato slices, spinach, and cheese.  Bake at 350 for 20 minutes

tastebook.com

BREAKFAST: GRANOLA MIX(click here to print)

Granola MIX

Ingredients (makes 8 servings):

Dry ingredients:

• 1 cup almonds, whole (140 g/ 4.9 oz)
• ½ cup macadamia nuts  (65 g / 2.3 oz)
• ½ cup pecan nuts (50 g / 1.8 oz)
• 1 cup shredded unsweetened dried coconut (75 g / 2.6 oz)
• 1 cup flaked unsweetened dried coconut (60 g / 2.1 oz)
• ½ cup pumpkin seeds (60 g / 2.1 oz)
• ¼ cup chia seeds (30 g / 1.1 oz)
• ½ cup whey protein-vanilla
• ¼ cup Erythritol
• 1 tbsp + 1 tsp pumpkin spice mix (recipe below)
• ¼ tsp salt 

Pumpkin pie / gingerbread spice mix (makes ~ ½ cup pumpkin pie spice mix):

• ¼ cup cinnamon
• 2 tbsp ground ginger
• 2 tsp ground nutmeg
• 1 tsp ground cloves
• 1 tsp ground allspice   
• Note:  If you don't want to make your own spice mix, just purchase the pumpkin pie mix from your grocer and use that.

Wet ingredients:

• ½ cup pumpkin puree 
• 1 large egg white
• ¼ cup extra virgin coconut oil, melted (55 g / 1.9 oz)
• 10-15 drops liquid stevia extract

Instructions

1. Preheat the oven to 150 C / 300 F. Roughly chop the almonds, macadamia nuts and pecans and place them in a mixing bowl. Add the coconut, chia seeds, pumpkin seeds, protein powder and erythritol. Add pumpkin pie spice mix and salt. Pour in egg white, melted coconut oil, and stevia drops.
2. Add pumpkin puree and mix well. Place granola mixture onto a baking sheet and spread evenly. Bake for 30 to 40 minutes until crispy.  The longer you bake it, the crispier it gets. 
3. Cool on cooling rack. Put in airtight container and keep at room temperature. Serve with cream, yogurt, or almond milk.

1 serving is 1/2 cup; 8 servings in total; 5.6 net carbs

ketodietapp.com

MAIN DISH: SAUERKRAUT HOT DISH(click here to print)

SAUERKRAUT HOT DISH



3-4 lbs. cut up pork-brown slightly
1-1/2 tsp. Lawry's seasoning salt
1 lb. bacon, fried and chopped up
3 large onions, sliced and sauté
2 to 3 tbs. paprika--add to onions and meat
1 can tomato paste
1 can sodium reduced beef broth
2 tbs. Torini sugar free brown sugar/cinnamon coffee syrup

Simmer these ingredients in dutch oven for 1 hour and 15 minutes. During the last 1/2 hour add 2 bags or 3 cans of sauerkraut and the bacon.  Then put in a baking dish and bake for 30 minutes at 375.  Serve while hot and put a dollop of sour cream on the top.

Note:  This is the way my family makes sauerkraut.  A little bit of sweetness and tomato paste.  It's one of my favorites.  I usually make this if I have left over pork from a pork roast.   Sometimes I also use smoked sausage instead of the pork.

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

MY PRAYER SHAWLS

the color for diabetes type 2 is grey  For type 1 the colors are grey and blue. Order yours today!

                                                    click pictures to enlarge

..I CAN MAKE ANY COLOR YOU WOULD LIKE.   HOWEVER, I WILL NEED A 2 WEEKS NOTICE. COMES WITH A BEAUTIFUL PRAYER AND A CROSS ON THE TIP OF SHAWL. I ALSO DONATE SHAWLS TO PEOPLE WHO HAVE CANCER..  I ALSO KNIT WHITE SHAWLS WITH EITHER A PINK OR BLUE CROSS ATTACHED FOR BAPTISMS.


**********PLEASE CLICK HERE TO SEE ALL MY SHAWLS AND PRICES*********

                                                                

MAIN DISH: CHICKEN LIVERS WITH ARUGULA AND BACON(click here to print)

CHICKEN LIVERS WITH ARUGULA AND BACON

2 pounds chicken livers, cleaned
1/2 cup coconut flour
4 tbs. olive oil
1 cup small, diced bacon
1/2 cup dry white wine
1 cup chicken broth
2 tbs. unsalted butter
2 cups arugula

Season both sides of the chicken livers with salt and pepper. Put the coconut flour in a bowl and season with salt and pepper.  Heat up 2 medium skillets. Add 1 tbs. olive oil and the bacon. Cook until crisp. Add the wine and simmer until reduced by half. Add the chicken broth, continue cooking until reduced by half.

In second pan add the remaining 3 tsb. olive oil. Dredge the livers in the flour.  shaking off excess. Add to the pan and cook until golden brown. about 2 minutes per side.  When the wine mixture has reduced to half, swirl in the butter.  Taste and adjust seasoning. Remove from heat and stir in the arugula. Put livers on plates and top with the arugula mixture, spoon sauce over the top. Serve immediately.  serves 6.

Note: chicken livers have 8 carbs per cup

Recipe adapted from Michael Symon's 5 in 5

SANDWICHES: TURKEY AND AVOCADO MELT(click here to print)

TURKEY AND AVOCADO MELT SANDWICH



 tbs. Dijon mustard
8 slices of low carb bread (click here for recipes)
1 Avocado, thinly sliced
salt and pepper
1 pound of thinly sliced smoked turkey breast
4 slices swiss cheese
4 tbs. mayonnaise (I like Hellmanns)
olive oil

Spread mustard onto all of the slices of bread. Season the avocado with salt and pepper. On 4 slices of bread, pile turkey avocado slices and slice of cheese.  top with other slices of bread mustard side up. Spread 1 tbs. mayonnaise onto top and bottom of bread. Heat 2 tbs. olive oil in the skillet.  add the sandwiches cook until golden brown, turn to the other side.  Cook until golden brown,, remove from pan and cut the sandwiches in half.

Note:  Number of carbs per serving is determined by how many carbs are in the bread recipe you use

Michael Symones 5 in 5

APPETIZERS: SPINACH BALLS(click here to print)

SPINACH BALLS

2 pkgs. (10 oz.) frozen, chopped spinach
2 cups almond meal
2 medium onion, finely chopped
6 eggs, beaten
1 stick melted butter
1/2 parmesan cheese
1 tbs. garlic salt
1 tsp. thyme
1 tsp. pepper

Cook spinach in boiling water. Drain and dry with paper towels. Mix all ingredients. Form walnut sized balls. Freeze on cookie sheets. Store in plastic bag. Place frozen spinach balls on greased cookie sheet and bake 350 F. 25 minutes.  Serve with sugar free ketchup or mustard.

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

VALENTINES DAY: BERRIES IN A CLOUD (for Paleo, not Keto)

3                                                 BERRIES IN A CLOUD

egg whites

1

teaspoon vanilla

1/4

teaspoon cream of tartar

1

cup Splenda granular

1/2

cup toasted, finely chopped almonds

1

3 ounce package cream cheese, softened

1/2

cup packed Splenda brown sugar blend 

1/2

cup unsweetened cocoa powder

2

tablespoons almond milk

1/2

teaspoon almond extract

1

cup whipping cream

3

cups fresh whole strawberries, stems and caps removed

1

ounce semi-sweet chocolate, cut up ( or use Hershey's sugar free chocolate syrup)

1

teaspoon butter

Directions

1. Allow egg whites to stand at room temperature for 30 minutes. Cover a baking sheet with plain brown paper or parchment paper. Draw a 9-inch circle on the paper; set aside.
2. In a large mixing bowl combine egg whites, the 1 teaspoon vanilla, and cream of tartar. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add the Splenda granulated sugar, 1 tablespoon at a time, beating on high speed until stiff peaks form (tips stand straight) and sugar is almost dissolved. Fold in the almonds.
3. Spread meringue mixture over circle drawn on paper, building sides up taller than the center to form a shell. Bake in a 300 degree F oven 45 minutes. Turn off oven; let meringue dry in oven with door closed at least 1 hour (do not open oven door). Remove baking sheet from oven. Lift meringue and carefully peel off paper; transfer to a flat serving platter. (Or, store shell in a flat, airtight container overnight.)
4. For cocoa mousse, in a small mixing bowl beat cream cheese and Splenda brown sugar blend until smooth. Add cocoa powder, almond milk, and the 1/2 teaspoon almond extract; beat until smooth. In another small chilled mixing bowl beat whipping cream with chilled beaters of an electric mixer on medium speed until soft peaks form; fold into cocoa mixture. Carefully spoon cocoa mousse into meringue shell. Press whole berries, stemmed side down, into the mousse. In a small heavy saucepan melt semisweet chocolate and shortening over low heat, stirring constantly (or use Hersheys sugar free chocolate syrup for less carbs.) With a small spoon, lightly drizzle over filling and meringue.
5. Serve immediately or cover and chill up to 2 hours. To serve, cut into wedges, dipping knife in water between cuts. Makes 12 servings.

          Tip: Add one 1 tsp. vinegar to the meringue after beating stiff to make a fluffier shell

          serves 12; 14 carbs

           *Better Homes and Gardens*

     

SANDWICHES: FRIED BOLOGNA AND EGG(click here to print)

FRIED BOLOGNA AND EGG SANDWICH

8 slices of low carb bread (click here for recipes)
3 tbs. olive oil
4 slices of Bologna
4 large eggs
pepper and salt
4 tbs. real Mayonnaise (I prefer Primal Kitchen)
4 slices of red onion

Add 1 tablespoon of olive oil to a pan. Add bologna slices. Cook until the bologna is golden brown on both sides and starts to crisp. Remove and keep warm.

Add the remaining 2 tbs. of olive oil to pan and then the eggs. Season the eggs with salt and pepper. Cook until the whites are completely set but the yolks are still runny, about 2 minutes. Spread 1 tbs. of mayo on half of the slices of bread. Top each with a slice of bologna a fried egg, and a slice of onion. Top with another slice of bread (for lower carbs, use only 1 slice of bread and eat open-faced)

Nutritional values for this recipe are determined by how many carbs there are in the bread you choose.

Adapted from Michael Symon's 5 in 5

BREAKFAST: MEXICAN BREAKFAST PIZZAS(click here to print)

MEXICAN BREAKFAST PIZZAS





8 ounces button mushrooms, sliced
1 medium onion, chopped
4 eggs , beaten
1 medium bell pepper, hoped
1/4 cup cream
1/2 cup tomato sauce, at room temperature
1/2 tsp. ground cumin
1/4 tsp. crushed red pepper flakes
4 low carb tortillas
sour cream
cilantro

Saute vegetables for 5 minutes. Add the beaten eggs and cook for scrambled eggs. Warm tortillas.
Stir together the tomato sauce with the cumin and red pepper flakes. Spoon the egg and vegetable mixture onto the tortillas. Spread with tomato sauce. Top with sour cream and cilantro.  Roll tortillas and enjoy immediately.  serves 4; carbs vary according to tortillas used.

Tip: You can substitute your favorite Salsa for the tomato sauce

Adapted from American Heart Association
 

MAIN DISH: TURKEY SAUSAGE PATTIES(click here to print)

TURKEY SAUSAGE PATTIES


1 pound ground skinless turkey breast
1/4 cup fine crushed pork rinds
1 tbs. Italian seasoning
1/4 tsp. ground coriander
1 tsp. paprika
1/2 tsp. cayenne
1/2 tsp. ground cumin
1/2 tsp. garlic powder
salt, pepper
1/2 cup low sodium chicken broth

In a large bowl stir together all the ingredients except chicken broth. Stir in the broth; let stand for 15 minutes. Form into patties, about 3/4 inch thick.

In a large skillet, cook the patties over medium heat for 7 to 8 minutes on each side or until cooked through.

Tip: Most ground turkey has the skin included.  If you don't want the skin, select a piece of turkey and ask the butcher to grind it for you.

Serves 8; 3 g. carbs
American Heart Association

ATKINS INDUCTION PRINTABLE FOOD LIST(click here to print)

ATKINS PRINTBLE FOOD LIST (INDUCTION PHASE)

Phase 1: Induction you are encouraged to eat until you are full. However you must limit your carbohydrate intake to no more than 20 grams per day otherwise it  won’t work. Here is the list of foods you can enjoy during the Induction:

• Fish. (Avoid breaded fish and fish products that contain added ingredients such as crab sticks.)
• Fowl.
• Shellfish. (You must limit oysters and mussels to four ounces per day. The reason for that is that oysters and mussels are higher in carbohydrates than other types. You can enjoy shrimps, lobster, clams, squid and other types of shellfish without any restriction. )
• Meat (You can have pure meats however you should avoid processed meats such as ham, bacon, salami and hot dogs. You should avoid meat products that are not exclusively meat, i.e. contain other ingredients, such as starches and sugar. Breaded meats are a no-no. Organ meats should be limited to  four ounces per day.)
• Eggs.
• Cheese. (Three to four ounces per day. Some good choices include Mozzarella, Cheddar, Swiss, and cream cheese. Farmer’s cheese and cottage cheese are not okay.)
• Salad vegetables (Two to three cups per day. This includes alfafa sprouts, arugula, bock choy, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers, radicchio, radishes, romaine, sorrel.)
• Other vegetables. (One cup  per day. All vegetables have different carbohydrate content, so it’s best to check your carb-counter for each.)
• All spices and herbs.
• Fats and oils. (Olive oil is the best choice.)
• Caffeine- and sugar-free drinks. In addition you must make sure that your drinks don’t contain aspartame – an artificial sweetener that sometimes interferes with weight loss (that’s what Dr Atkins recommended, but it seems like most people can get away with caffeine and diet sodas just fine).
• You can use Splenda to sweeten your drinks.
• In addition Dr Atkins allows you to add some variety to your menu – ten to twenty olives, half a small avocado, one ounce of sour cream or three ounces of unsweetened heavy cream, two to three tablespoons of lemon juice or lime juice.

*askwomennet.com*

ATKINS FOOD LIST WITH CARBS PER SERVING

http://eatingatkins.ie/food-list/    contains serving size and carbs per serving. Eat until you are full but no more than 20 net carb/a day

VALENTINES DAY: RED VELVET COOKIE CHEESECAKE CUPS(click here to print)

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Red Velvet Cookie Cheesecake Cups

Ingredients

• Cookie Cup:
• 1 1/4 cup blanched almond flour click here to purchase
• 1/4 cup granulated erythritol blend click here to purchase
• 2 tbsp coconut flour click here to purchase
• 1/2 tsp xanthan gum click here to purchase
• 1/8 tsp salt
• 1/4 cup melted butter or mild oil
• 1 egg
• 1 1/2 tsp vanilla extract
• 1 1/2 tsp Red Velvet Emulsion (LorAnn brand) click here to purchase (or use a few drops of red food coloring)
• 10 drops stevia  (available at Trader Joe's and most large grocery stores)
• Cheesecake Filling:
• 4 oz heavy whipping cream
• 4 drops stevia (available at Trader Joe's and most large grocery stores)
• 4 oz softened cream cheese
• 1/2 teaspoon vanilla
• 1/4 cup powdered erythritol blend. (made by putting granular erythritol in blender or food processor and pulsing into a powder)

Directions

1. Begin by preparing the cookie shells. In a medium bowl, combine almond flour, erythritol, coconut flour, xanthan gum, and salt.
2. In a small bowl, combine melted butter, egg, vanilla, red velvet flavoring and stevia. Add the wet ingredients to the larger bowl, stirring by hand to combine.
3. Roll the dough into 24 balls and place each ball in a mini muffin pan. Use a rounded measuring spoon to create a well in the dough. With your thumb, depress the edges to create the shell.
4. Bake for 10-11 minutes at 350 degrees. Let cool while you make the filling.
5. With an electric mixer, beat the cream until stiff. Fold in the stevia drops. In a separate bowl, blend the cream cheese, vanilla and powdered erythritol. Add the whipped cream by hand, stirring until incorporated.
6. Spoon the cheesecake filling into the cookie shells. Alternately, fill a pastry bag with the cream cheese mixture and pipe it into the cooled cookie shells

makes 24; 1.13 carbs

*diabeticconnect.com*

VALENTINES DAY: FROZEN CHOCOLATE KISSES(click here to print)

Frozen Chocolate Kisses

Just in time for Valentines Day!   serves 20; only 1 carb per serving

Ingredients

• 1 cup heavy cream
• 4 oz cream cheese
• 1 pkg. Jell-o sugar free pudding — chocolate (small box)

Directions

1. With an electric mixer, mix the cream and cream cheese together, and then Blend in the pudding mix. It should be very thick, like frosting.
2. Using a piping bag with either a large round tip (#12) or star tip, pipe the Mixture into approximately 200 "kisses," about the same size as a hershey's Kiss, onto wax paper on a cookie sheet.
3. Freeze until hard, then remove and store in a covered container in the Freezer.

Tip:   You can also  freeze them in silicone heart shapes from Wilton and pop them out once they are frozen

*diabeticconnect.com*

BREADS: CORNBREAD(click here to print)

ATKINS CORNBREAD

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INGREDIENTS

• 2 cups soy flour (walmart has it)
• 2 Tablespoons corn meal
• 1 Teaspoon baking powder
• 1/2 cup canned, chopped chilies, drained (or chopped cilantro)
• 1/2 small red onion, chopped
• 1 Teaspoon lime zest
• 1/2 Cup water
• 1/3 Cup canola oil
• 1/3 Cup heavy cream
• 2 large eggs, lightly beaten

DIRECTIONS

1. Heat oven to 350°F. Grease an 8-inch square baking pan; set aside.
2. Combine soy flour, corn meal, baking powder, cilantro, onion and lime zest together in a large bowl.
3. Whisk in the water, oil, heavy cream and eggs; mix with a wooden spoon until smooth. Pour into prepared pan.
4. Bake until bread is set and a toothpick inserted in center comes out clean, about 25 minutes. Cool in pan on a wire rack. Cut into 12 squares.
5. Serve warm or at room temperature. 

Note: For variation,  stir in 1/2 cup shredded cheddar cheese with a wooden spoon before pouring into pan.

serves 12; 6.3 net carbs
*atkins.com*

SALADS: CREAMY BLUEBERRY CHICKEN SALAD(click here to print)

CREAMY BLUEBERRY CHICKEN SALAD

1/2 cup thinly vertically sliced red onion
1/3 cup diced celery
1/4 cup torn fresh basil
12 ounce shredded, skinless boneless rotisserie chicken (about 3 cups)
1/2 tsp. salt
1/2 cup Greek yogurt plain
2-1/2 tbs. fresh lemon juice divided
1 tbs. honey (or sugar free honey from Walmart)
2 cups fresh blueberries
1 (5 ounce) package baby arugula
2 tsp. extra virgin olive oil
1/4 tsp. freshly ground black pepper

combine first 4 ingredients in a medium bowl; sprinkle with 1/4 tsp. salt. Combine Greek yogurt 1 tbs. lemon juice and honey in a small bowl, stirring with a whisk. Add yogurt mixture to chicken mixture; toss to coat. Gently stir in blueberries.

Place arugula, remaining 1-1/2 tbs. lemon juice, oil, remaining 1/4 tsp. salt and pepper in a bowl. toss to coat. Divide arugula mixture evenly among 6 plates; and top each plate with 3/4 cup chicken mixture.

serves 6; 13. g. carbs

*cooking light 20 minutes meals*

SLOW COOKER: SIRLOIN TIPS WITH CARAMELIZED ONION BRANDY SAUCE(click here to print)

SIRLOIN TIPS WITH CARAMELIZED ONION BRANDY SAUCE

3 tbs. flour (use low carb thickener for less carbs click here )
1/2 tsp. salt
1/2 tsp. whole crushed black peppercorns
1-1/2 pounds beef sirloin tips cut in 2 inch pieced
1/2 cup reduced sodium beef broth
2 tbs. brandy
1 tsp. Worcestershire sauce
1 medium onion, sliced thin and separated into rings
1 tbs. Splenda brown sugar blend
1/4 tsp. red pepper
1/4 cup half and half

Combine flour, salt, and peppercorns in large bowl. Add beef; toss to coat. Move into slow cooker.
Combine brandy, broth Worcestershire sauce and garlic in small bowl. Pour over beef. Combine onion, brown sugar and ground red pepper in small bowl; toss to coat. Pour into slow cooker. Cover

Turn slow cooker to HIGH. Stir in half and half. Cover and cook on HIGH for 15 minutes. Serve beef and sauce over spaghetti squash noodles.

serves 4; 15 g. carbs.

*Crockpot Skinny slow cooker recipes*

SLOW COOKER: LEMON AND HERB TURKEY BREAST (click here to print)

LEMON AND HERB TURKEY BREAST

1 split turkey breast(about 3 pounds)
1/2 cup lemon juice
1/2 cup dry white wine
6 cloves garlic, minced
1/4 tsp. dried parsley flakes
1/4 tsp. dried tarragon
1/4 tsp. dried rosemary, crushed
1/4 tsp. dried sage
1/4 tsp. black pepper
1/4 tsp. salt

Place turkey in slow cooker. Combine lemon juice, wine, garlic, salt, parsley flakes, tarragon, rosemary, sage and pepper in medium bowl; stir to blend. Pour lemon juice mixture over turkey in Slow cooker. Cover; cook on LOW 8 to 10 hours; or on HIGH for 4 to 5 hours.

serves 6; 4 g. carbs

*Crockpot skinny slow cooker recipes*




























 

MAIN DISH: HOGIE CASSEROLE(click here to print)

BREAKFAST: STRAWBERRY FILLED CREPES(click here to print)

    

Strawberry Filled Chocolate Crepes

These strawberry filled chocolate crepes are a great addition to any brunch!

Ingredients

• 5 eggs, beaten
• 1/3 cup almond flour
• 1 1/2 TBS unsweetened cocoa powder
• 1 tsp vanilla
• 2 TBS honey
• 2 cups quartered strawberries
• 3/4 cup sugar-free whipped cream
• 1/4 cup plus 2 TBS sugar-free chocolate syrup

Directions

1. Whisk the eggs, vanilla and honey together.
2. Add the almond flour and cocoa powder and mix well.
3. Heat a small skillet over medium heat.
4. Spray with non-stick cooking spray and pour a little of the batter in; about 1/4-1/3 cup. Tilt the skillet around until it coats the whole bottom and is very thin.
5. Cook for about 1-2 minutes or until the edges get dry. Flip and cook about 30 more seconds and remove from the skillet.
6. Finish the remaining crepes (there should be 6 total).
7. Fill each crepe with a heaping quarter cup of strawberries. Top each with 2 TBS of whipped cream and drizzle with 1 TBS chocolate syrup.  *diabeticconnect.com

Nutritional Facts

Servings

6

For 1 loaded crepe

Calories 171

Total Fat 10g

Carbohydrates 13g

Sodium 127mg

Fiber 2g

Protein 7g

APPETIZERS: KNORR SPINACH DIP(click here to print)

SANDWICHES: CHICKEN BLT WRAPS(click here to print)

LOW CARB CHICKEN BLT WRAPS

low carb tortillas, fajita size
7 ounce pouch of chicken breasts cut in strips (these come pre-packaged--for fresh make your own)
shredded cheddar cheese
tomato slices
ranch dressing
green leaf lettuce
fried crisp bacon

spread some Ranch dressing on tortillas, then cover with cheddar cheese. Top with lettuce, sliced tomato and a generous helping of chicken breasts.  Add bacon and roll up wrap style.

Tip: the majority of your carbs will come from the tortilla, so try to find one that is lowest in carbs or make your own from recipe on this blog click here for tortilla recipe

*cooks.com*

SALADS: SPINACH WITH RASPBERRIES(click here to print)

SPINACH SALAD WITH RASPBERRIES




1-1/2 tbs. white wine vinegar
1 tbs. sugar free raspberry preserves ( I use sugar free raspberry pancake syrup)
1-1/2 tbs canola oil
4 ounces spinach, torn in bite sized pieces
2 medium kiwi fruit peeled and sliced
1/2 cup fresh raspberries

put vinegar and preserves into a blender.  Add the oil in stream processing constantly until blended.
In a salad bowl, combine the spinach half the kiwi and half the raspberries.

just before serving add the vinegar mixture. Toss well. Top with remaining kiwi and raspberries.

serves 4; 11 g. carbs

recipe submitted by Edith Weil

 

MAIN DISH: TILAPIA CRUSTED IN ALMOND MEAL(click here to print)

Tilapia Crusted in Almond Meal

1lb Tilapia fillets - about 4 medium sized fillets
1/2 Cup almond meal (may also use pecan meal)
1/4 cup parmesan cheese, grated
4T olive oil
salt, pepper, garlic powder
*any additional spices you like

Directions

Mix almond meal, parmesan cheese and spices in a large, shallow bowl.

Heat 3 Tbsp of olive oil in a large skillet on the stove top.
Use remainder of the olive oil to rub on tilapia fillets, then coat in the almond meal mixture.

Place the fillets in the skillet and cook for about 5 minutes on each side.

Recipe serves 4.  4 carbs

 

*sparkpeople.com*

SALADS: AVOCADO AND JICAMA SALAD(click here to print)

Ingredients

AVOCADO AND JICAMA SALAD

2 ripe avocados

1/2cup thinly sliced jicama

1/4 cup thinly sliced radish

3tablespoons hulled pumpkin seeds, lightly toasted

1/4cup light sour cream

1/4cup fresh lime juice

2tablespoons fresh orange juice

3 packets of Splenda

2tablespoons olive oil

kosher salt and freshly ground black pepper

1/4cup pomegranate seeds

Instructions

1. Cut the avocados in half lengthwise and remove the pits.
2. Score the flesh into a cross-hatch pattern and scoop it out using a large spoon.
3. Place the avocados in a medium bowl. Add the jicama, radish, and pumpkin seeds.
4. In a serving bowl, whisk together the sour cream, lemon juice, lime juice, Splenda, and olive oil.
5. Transfer the vegetables to the bowl with the dressing and toss well.
6. Season with salt and pepper, garnish with the pomegranate seeds for texture and color, and serve.

Nutritional values for this recipe: click here

Recipe from relish.com

VEGETABLE SIDE DISH: LOADED CAULIFLOWER(click here to print)

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   LOADED CAULIFLOWER Ingredients: 1 large head of Cauliflower cut into bite size pieces (approx 6 cups) 6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins) 6 Tbs chopped Chives 1/2 cup Mayonnaise 1/2 cup Sour Cream 2 cups Colby Jack Cheese ( may use cheddar) 8 oz container sliced mushrooms Directions: Preheat oven to 425° In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool. In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, 1 cups of cheese,mushrooms and cauliflower and mix well... place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3 Tbs chives and serve. 10 carbs; serves 5

VEGETABLE SIDE DISH: GRUYERE ZUCCHINI BOATS(click here to print)

ZUCCHINI BOATS

4 medium zucchini, ends timed, and halved lengthwise
2 tbs. butter
1/2 cup chopped onion
1/2 cup finely chopped ham
1 envelope Knorr Leek Soup Mix (found at Walmart)(optional)

1 1/2 cups half and half or almond milk
1/8 tsp. grated nutmeg
1/2 tsp. black pepper
1-1/2 cups grated Gruyere cheese

Preheat the oven to 400 degrees. Grease 13 by 9 inch baking dish. Put the zucchini in a large saucepan with water to cover and bring to a boil. Remove the zucchini from the water, drain, and, when they are cool enough to handle scoop the pulp from the center of the zucchini, leaving a 1/2 inch thick shell.  Coarsely chop the pulp. Place the zucchini shells skin side down in the prepared dish.

To make the stuffing, melt the butter in 10 inch skillet over medium heat. Add the onion and cook it, stirring, until it is softened, about 4 minutes. Add the zucchini pulp and ham and cook the mixture, stirring for another 4 minutes. Add the soup mix and milk and bring the pot to a boil. Stir in the nutmeg and pepper and remove pot from the stove.

Stuff each zucchini with some of the stuffing mixture and then sprinkle the cheese on top. Bake the zucchini until the cheese is golden brown, about 15 minutes.  serves 4

Nutritional values for this recipe: click here


Soup Mix Gourmet

MAIN DISH: PESTO TURKEY ROLLS(click here to print)

PESTO TURKEY ROLLS

8 turkey cutlets, pounded thin
1 tsp. salt
1/2 tsp. ground black pepper
One 8 ounce package cream cheese, softened
1 envelope Lipton Savory Herb with Garlic Soup Mix (found at Walmart)
1/2 cup packed fresh basil leaves, chopped
1/4 cup pine nuts
1/2 cup freshly grated Parmesan cheese
3 tbs. butter
2 tbs. olive oil
1/2 cup oil-packed sun-dried tomatoes, drained and finely chopped
2 tbs. chopped fresh basil leaves
1-1/2 cups heavy cream

Sprinkle the turkey cutlets with salt and pepper. In a medium mixing bowl cream together the cream cheese, soup mix, 1/4 cup of the basil, the pine nuts, and 1/4 cup of the Parmesan. Place 2 tablespoons of the cheese mixture down the center of each cutlet, from end to end, and roll up the cutlet, tucking in the sides, to form a neat roll. You can refrigerate the cutlets, covered, until you are ready to proceed.

Melt the butter in the oil in a 12 inch sauté pan over medium-high add the turkey rolls, and cook until the turkey is white on all sides, about 3 minutes on each side. Remove the turkey from the pan. 

Add the tomatoes 2 tbs. basil, and the heavy cream to the pan and bring the sauce to a boil, stirring up any browned bits that are on the bottom. Add the remaining Parmesan, reduce the heat to medium-low, and return the turkey rolls to the pan. Turn the rolls in the sauce, simmering them for 5 minutes before serving. serves 8


Nutritional values for this recipe:  click here


The Soup Mix Gourmet

ARTICLES: OUR SUCCESS STORIES BLOG

Read the stories of many of our members who have gotten their A1Cs down by eating a Low Carb diet
CLICK HERE

If you would like to add your story, please  fill out the contact form...scroll down the right side of the page.  Thanks

BREADS: FLAX MEAL LOW CARB TORTILLA

Click here for recipe and instructions(low carb tortilla)

here is another version  click here

MAIN DISH: MEXICAN SQUASH AND GROUND BEEF CASSEROLE(click here to print)

✿Mexican Squash and Ground Beef Casserole ✿....A simple combination of yellow squash, ground beef, and Mexican spices. A great way to use up the bounty of summer squash in the garden.
Nutrition Info
Servings Per Recipe: 6
AMOUNT PER SERVING...
Calories 296.5 Calories from Fat 184 62%Total Fat 20.5 g 31%Saturated Fat 8.8 g 44%Cholesterol 71.2 mg 23%Sodium 186.9 mg 7%Total Carbohydrate 7.8 g 2%Dietary Fiber 2.3 g 9%Sugars 4.9 g 19%Protein 20.9 g 41%

INGREDIENTS
1 lb ground beef or 1 lb Italian sausage
1 tablespoon oil
3 medium yellow squash, sliced
1 small onion, sliced
1 garlic clove, minced
1 (14 1/2 ounce) can diced tomatoes, undrained (OR 1 pint fresh tomato, diced and 1/2 cup water)
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
salt and pepper
1 cup cheddar cheese
DIRECTIONS
In a large skillet over medium heat, cook the ground beef until evenly brown. Drain and set aside.
Heat the oil in the skillet over medium heat. Mix in the squash, onion and garlic and sauté until tender.
Add the ground beef and tomatoes (and water if fresh tomatoes are used) into the skillet. Season with chili powder, cumin, paprika, salt, and pepper.
Turn mixture into an ovenproof casserole dish. Top with cheddar cheese. Bake in 400°F oven for 15 minutes.

✿✻submitted by Nonnie N. Bruce Sandifer Sr.

*food.com*

SALADS: CHICKEN SALAD WITH STRAWBERRIES(click here to print)

CHICKEN SALAD WITH SPINACH AND STRAWBERRIES

Original recipe makes 2 servings 

Makes servings USMetricAdjust Recipe (Help)

• 2 teaspoons olive oil
• 1 skinless, boneless chicken breast half - cut into bite-size pieces
• 1/2 teaspoon garlic powder
• 1 1/2 tablespoons mayonnaise
• 1/2 lime, juiced
• 1/2 teaspoon ground ginger

• 2 teaspoons cream
• 2 cups fresh spinach, stems removed
• 4 fresh strawberries, sliced
• 1 1/2 tablespoons slivered almonds
• freshly ground black pepper to taste

Directions

1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.
2. In a bowl, mix mayonnaise, lime juice, ginger and cream.
3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.  2 servings; 7.5 carbs

*allrecipes.com*

SANDWICHES: CHICKEN PHILLY STEAK(click here to print)

CHICKEN PHILLY STEAK




 2 tsp. olive oil
1/4 pound skinless, boneless chicken breast cut into 1 inch thick strips
salt, pepper
1 cup red bell pepper strips
1 cup green bell pepper strips
1 cup sliced onion
1-1/2 tsp. white wine vinegar
1/8 tsp. salt
2 cloves garlic, minced
1/2 tsp. hot pepper sauce
8 slices of low carb bread ( choose one  from our many recipes (here)
4 slices provolone cheese

heat oil in skillet over medium-high heat. Add chicken to pan, sprinkle with a pinch of salt and pepper and cook chicken for 5 minutes or until chicken is done(no longer pink in the center). Remove chicken from pan.  Add red pepper slices, and next 5 ingredients to pan; sauté 6 minutes or until tender. Stir in chicken and pepper sauce; remove from heat. Put 1 slice cheese and 1 cup chicken mixture on half of sandwich slices and add the other slice of bread to the top.  gently press together.  Press in a Panini maker or heat a large heavy skillet, put in 2 sandwiches and place a heavy cast iron skillet on top of the sandwiches to flatten them. Cook 4 minutes on each side or until cheese melts and bread is toasted. repeat with remaining sandwiches.  4 servings

Note:  you can also make this using Steak-umm sliced steaks instead of the chicken.

Nutritional values for this recipe (click here)

Recipe submitted by Edith Weil

SANDWICHES: OPEN-FACED CATFISH WITH SPICY MAYO(click here to print)

CATFISH WITH SPICY MAYO SANDWICH

Spicy Mayonnaise

1/4 cup regular mayo (I like Hellmans)
1-1/2 tsp. capers, drained and chopped
1/2 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
pinch of thyme
pinch of allspice

Combine mayo, capers, paprika, chili powder, garlic powder, onion powder, thyme, and allspice in a bowl, mix well. Set aside

Fish

2 tsp paprika
1 tsp. dried oregano
salt, pepper
4 (6 ounce ) catfish fillets
4 slices atkins cruisine bread (click here for recipe)
4 small leaves of boston or bibb lettuce
4 tomato slices

combine paprika oregano salt, and pepper in a small bowl. mix well. Sprinkle over catfish.
Heat 3 tbs. virgin olive oil in a large nonstick skillet over medium-high heat. Add fillets and sear, turning once until cooked through. 5 minutes per side.

To assemble: put one slice of toasted read on each of 4 plates. Top with lettuce leaf 1 slice of tomato, and 1 catfish fillet. Top with spicy mayo and serve right away.

10 g. carbs; serves 4

Atkins for a New You Cookbook

KETOGENIC DIET: SUPER BOWL SAUSAGE DOGS(click here to print)

Recipe Name: Sausage Dogs
Estimated Prep Time: 45

Ingredient List and Amount used: 8 jumbo eggs
2 cups of shredded Parmesan cheese
1 cup of Almond Flour
1/2 cup of Sour Cream
1 teaspoon Baking Soda
Pinch of salt

Recipe instructions: In a blender or food processor whip the eggs until light, add in the sour cream and Parmesan cheese and continue to blend on high until well mixed. Add in the Almond flour and salt and blend well. You will add the baking soda when you are ready to pour out the batter. The baking soda will react immediately making this dough rise. I used the mini loaf pans, well greased on the bottom and sides. The sausage was cut to length, heated in the microwave and then fried in a skillet. You want the sausage hot when you pour in the batter. Be sure to center them in the middle. The batter will make 8 sausage dogs.
General Comments : The nutrients are for the batter only, everyone will have their favorite sausage with varying nutritional levels. I used Johnsonville Sausage with no fillers so it was less than 1 gram of carbs per serving.


4 carbs
www.t2dcoaching.com

MAIN DISH: CHICKEN PAPRIKASH(click here to print)

CHICKEN PAPRIKASH


4 skinless, boneless chicken breast halves
salt, pepper
1/4 cup coconut flour
4 pieces of bacon, cut into thirds
1/2 cup thinly sliced yellow onion
4 tbs. paprika
1/4 sp. dried marjoram
1/2 cup dry white wine
1 (14 1/2 ounce) can diced tomatoes, drained
1/2 cup sour cream
2 tbs. chopped fresh parsley

Rinse the chicken under cold, running water and pat dry with paper towels. Season the chicken with salt and pepper. Place the flour in a shallow bowl. Dredge the chicken in the flour so both sides are lightly coated, shaking off excess.

Heat a medium sized skillet over medium-high heat and cook the bacon until crisp, stirring and turning occasionally. Transfer the bacon to a plate lined with paper towels to drain. Pour out all but 1 tablespoon of the bacon drippings. Add the chicken and cook until both sides are golden, about 7 minutes per size. Transfer the chicken to a plate and cover with foil to keep warm.

Add the onions to the pan and cook until soft, stirring occasionally. Add the paprika marjoram, wine, and tomatoes. Bring to a simmer and cook until slightly reduced, about 5 minutes, stirring occasionally.

Add sour cream to the pan and stir to combine. Bring to a simmer and add the chicken back to the pan. cook until the sauce is reduced and the chicken is cooked through, about 5 minutes.
Taste and adjust seasoning as desired.

Sprinkle on chopped parsley and serve immediately.  serves 4;

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

SALADS: GREEN BEANS AND JICAMA(click here to print)

                                                               

This is a Jicama.  One of my new, favorite low carb discoveries. Very low carb and very crunchy.  Used in salads or cut up by itself.  Great with chili powder and lime juice sprinkled over cut pieces. Be sure to peel first.  I cut mine into match stick pieces, and liberally pour on the lime juice, sprinkle with chili powder and keep covered in the fridge.

6 ounces green beans, trimmed

2 tbs. red wine vinegar

3 tbs. lime juice

2 tbs. extra virgin olive oil

1 tsp. cumin

2 tbs. chopped cilantro or parsley

1/2 cup diced, ripe tomatoes

4 ounces Jicama, peeled and cut into matchsticks

Fill a medium-sized saucepan with water and add a tsp. of salt; bring to a boil over medium-high heat. Add the beans and cook until bright green and crisp, about 5 minutes. Drain and set aside. 

In a medium sized bowl, combine the vinegar, lime juice, olive oil, and cumin; whisk until blended. Add the cilantro (I prefer parsley), tomato, Jicama, and beans, and lightly toss until evenly coated. Transfer to a platter to serve.  serves 2; 14 g. carbs

Recipe submitted by Edith Weil

DESSERTS: CINNAMON CHURRITOS(click here to print)

Cinnamon churritos

INGREDIENTS

• 1/2 Cup almond flour
• 2 Tablespoons coconut flour
• 1/4 Teaspoon baking powder
• 2 Teaspoons ground cinnamon, divided
• 1/8 Teaspoon salt
• 1/2 Cup unsweetened coconut milk
• 1 Tablespoon unsalted butter
• 3 Tablespoons granular sugar substitute (Xylitol), divided
• 1 large egg

DIRECTIONS

1. Prepare a large skillet or deep fat fryer with 2-3 inches of oil.  Heat to 350°F.  In a small bowl combine the almond flour, coconut flour, baking powder, 1 teaspoon cinnamon and salt.  Mix thoroughly and set aside. 
2. In a small sauce pan bring the coconut milk, butter and 1 tablespoon xylitol to a boil.  Remove from heat and add the flour mixture stirring until very thick and it forms a ball.  Allow to cool for 5 minutes. 
3. Once cool add 1 egg and mix until a very thick paste forms, about 1 minute.  Drop by tablespoons 4-8 at a time into the fryer and fry until golden brown and crisp on the outside; about 3-4 minutes; rotating halfway through.  Repeat until all of batter is used.  It should make about 16 balls.  Set aside on a paper towel once cooked.  
4. In a blender pulse the remaining 2 tablespoons of xylitol with 1 teaspoon of cinnamon 1 -2 times, until xylitol granules are a little smaller.  When each batch is finished roll in the xylitol-cinnamon mixture until evenly coated and set on a serving platter.  Enjoy immediately or they may be kept at room temperature for 1 day.  May also freeze for 3 months or refrigerate for up to 1 week.  2 balls per serving.  1.5 net carbs; 8 servings

*atkins.com*

APPETIZERS: CHEDDAR, BACON, AND BEER CHEESE BALL(click here to print)

CHEDDAR, BACON, AND BEER CHEESE BALL





Ingredients:
3 blocks (8 ounces) cream cheese, softened
2 tablespoons beer
2 cloves garlic, minced
3 tablespoons minced fresh parsley
1 1/2 cups shredded sharp cheddar cheese
1/2 cup chopped scallions
6 slices bacon, cooked and crumbled
3 tablespoons pimiento, minced
2 cups chopped pecans
Directions:
Use a mixer to beat together cream cheese, beer, garlic, and parsley. Mix until smooth. Stir in shredded cheese, scallions, bacon and pimiento. Mix well. Cover and refrigerate several hours or overnight. Remove cheese mixture from the fridge and place on a large platter. Shape the mixture into a ball. Cover with nuts. If you don’t like nuts you can use bacon bits instead.

Nutritional values for this recipe:click here

*thecookingmom.com*