BREADS: FLAXSEED BREAD (click here to print)

Serves: 12

Ingredients

• 2 cups ground flaxseed  (Bob's Red Mill)
• 1 tablespoon baking powder
• 1 tablespoon Italian herb mix
• 1 teaspoon sea salt
• 5 large eggs
• ½ cup water
• ⅓ cup  light olive oil

Instructions

1. Preheat oven to 350F and line a 13×9 baking pan with parchment paper draped over the sides. Set aside.
2. Combine flax seed with baking powder, herb mix and sea salt in a large bowl. Whisk to combine fully and set aside.
3. Add eggs, water and oil to the jug of your blender or food processor. Blend on high for 30 seconds, until foamy.
4. Transfer liquid mixture to the bowl with the flaxseed mixture.
5. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
6. Drop mixture into prepared baking pan. Smooth with the back of the spatula and transfer the pan to the preheated oven.
7. Bake bread for 20 minutes, until top is golden. Remove from the oven and lift bread (from the parchment paper sides) to a cooling rack. Peel the parchment paper from the bottom of the bread and allow the bread to cool on the cooling rack for an hour.
8. Cut into 12 pieces.
9. Bread can be toasted or frozen. Keeps in the fridge for 3-4 days and in the freezer for up to 3 months.

Nutrition Information Per Serving

• Calories: 134
• Calories from Fat: 79
• Total Fat: 8.8
• Saturated Fat: 1.6 g
• Cholesterol: 68> mg
• Sodium: 227 mg
• Carbs: 6.5 g
• Dietary Fiber: 5.5 g
• Net Carbs: 1 g
• Protein: 5.9 g

healthfulpursuit.com

SANDWICHES: #2 KUNG PAO CHICKEN LETTUCE WRAPS(click to print)

• 1lb chicken breasts, chopped very small
• 3 Tablespoons coconut aminos
• 1 tsp. xanthan gum
• 1/4 cup water
• 2 Tablespoons mirin, or sweet wine like Riesling
• 1-1/2 Tablespoons chili garlic sauce
• 2 teaspoons brown sugar (Splenda brown sugar blend)
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 2 Tablespoons vegetable oil, divided
• 1 small zucchini, chopped
• 1/2-8oz can sliced water chestnuts, chopped
• 2 green onions, chopped
• 1 clove garlic, minced
• 1 head lettuce like butter, boston bibb, iceberg, or baby romaine, leaves separated
• 1/4 cup chopped peanuts

Directions

1. Add chicken, 1 Tablespoon soy sauce or gluten-free tamari, and 1 Tablespoon cornstarch in a bowl then mix to combine.
2. Add remaining 2 Tablespoons soy sauce or gluten-free tamari, mirin, chili garlic sauce, brown sugar, rice vinegar, and sesame oil in a bowl then stir to combine. In a separate bowl, stir water into remaining Tablespoon cornstarch then stir into soy sauce mixture. Set sauce aside.
3. Preheat 1 Tablespoon oil in a large, nonstick wok or skillet over medium-high heat then add chicken and stir fry until cooked through. Remove to a plate then set aside.
4. Heat remaining Tablespoon oil in wok then add zucchini, water chestnuts, and green onions. Stir fry until zucchini is crisp-tender, then add garlic and stir fry for 30 more seconds. Add chicken back into wok then pour in sauce. Simmer until sauce is slightly reduced then let cool slightly before serving over lettuce and topping with chopped peanuts.

Nutritional values for this recipe click here

Iowagirleats.com

SANDWICHES: KUNG PAO CHICKEN LETTUCE WRAPS(click here to print)

Kung Pao Chicken Lettuce Wraps
adapted from Cooking Light

6 boneless chicken thighs, cut into bite-size pieces
3 tbs. coconut aminos, divided  (if you cant find this, use soy sauce)
1/4 cup plus 1.5 tsp. arrowroot powder, divided
1/4 tsp. salt
2 tbs. olive oil or coconut oil
1.5 tbs raw honey (use unsweetened honey from walmart)
1 tbs. dark sesame oil
2 tsp. rice vinegar
1 tsp. sambal oelek
1 minced garlic clove
3 tbs. chopped raw cashews
2 stalks celery, diagonally sliced
1/3 cup diced green onions
1/2 red pepper, chopped
4 lime wedges
iceberg lettuce leaves

Place chicken thighs in a large zip-top bag. Add 1 tbs. coconut aminos and allow to marinate at room temperature.

Place 1/4 cup arrowroot in a shallow dish. Remove chicken from bag, discarding marinade. Sprinkle chicken with salt and place in dish with arrowroot. Toss to coat.

Heat 1 tbs. oil in a large skillet over medium-high heat. Shake excess arrowroot off chicken and add half to pan. Cook for 6 minutes or until brown; remove to paper towels. Repeat with remaining chicken and oil.

Meanwhile, put remaining coconut aminos in a small microwave-safe bowl with honey. Stir and heat on high for 1.5 minutes. Stir in garlic.

Put chopped celery, pepper and green onions in a large bowl. Add chicken and pour sauce over top, stirring to coat evenly.

Serve with iceberg lettuce to wrap and serve with lime wedges.

nutritional values for this recipe, click here

the preppy paleo

VEGETABLE SIDE DISH:PALEO..BROCCOLI AND FETA FRITTERS (click here to print)

Ingredients (makes 8 fritters)
1 medium sized broccoli
3 garlic cloves, finely chopped
4 eggs
1 small bunch of parsley, chopped
150 grams of  buckwheat flour (for low carb use coconut flour)
80 grams of feta cheese (or fresco cheese..any cheese that crumbles)
1/2 cup of pine nuts
1 lemon
Salt and pepper
Dash of olive/coconut oil
Method
1. Chop up the broccoli finely and steam for 5 minutes.
2. Beat the eggs in a bowl and add the flour, garlic, salt and pepper and parsley.
3. Chop up the feta cheese into small cubes and place into the mixture.
4. Place the pine nuts in a fry pan on a low heat and gently roast for 4-7 minutes or until pine nuts are slightly golden. Once cooked add them to the mixture.
5. Before adding the broccoli into the mixture make sure it is finely sliced. I found that I needed to add an extra 50 grams of flour to the mixture as it was too wet.
6. Heat a large frying pan over moderate heat and add a dash of oil.
7. Scoop 1 large tablespoon of mixture into the frying pan, then flatten it slightly with a spatula. The mixture should make around 8 fritters. Cook the fritters for 2-3 minutes on each side, or until golden.
8. Place fritters onto a paper towel to soak up any excess oil.
9. Drizzle with lemon juice before serving. Enjoy!

for nutritional values, please click here

taste magazine

MAIN DISH: CHICKEN NACHO CASSEROLE (click here to print)

The Preparation  ( don't worry...does not contain Nachos)

• 1.75 lbs. Chicken Thighs, boneless skinless
• 1 1/2 tsp. Chili seasoningor make your own
  
• 2 tbsp. Olive Oil
• 4 oz. Cream Cheese
• 4 oz. Cheddar Cheese freshly grated from a block of cheese
  
• 1 cup Green Chilies and Tomatoes
• 3 tbsp. Parmesan Cheese (~45g)freshly grated
  
• 1/4 cup Sour Cream
• 1 packet Frozen Cauliflower
• 1 medium Jalapeno Pepper
• Salt and Pepper to Taste

The Execution

1. Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until browned.
2. Add cream cheese, sour cream and 3/4 of the cheddar. Stir together until melted and mixed. Add tomatoes and green chili and mix well. Add everything to a casserole dish.
3. Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency. Season to taste.
4. Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes.

6 servings; 6.9 carbs

ruledme.com

VEGETABLE SIDE DISH: FAUX "BAKED" POTATO (click here to print)

Medium Rutabagas

1 Stick Salted Butter

2 Tbs. Garlic – Minced

5 Slices Bacon – Cooked Crisp and Crumbled

1 Cup Sharp Cheddar Cheese – Shredded

¼ Cup Sour Cream

2 Green Onions – Chopped

Salt and Pepper – To Taste

DIRECTIONS

Preheat oven to 425 °

Peel and rinse Rutabagas.  Cut slits in the tops about ¼ inch apart and three-quarters of the way down so that the rutabagas are still attached at the bottom.  Gently fan out the slices, forcing them open but still keeping them attached.

Between each slice, tuck a thin slice of butter.  Spread 1 Tbs. of minced garlic over top of each rutabaga.  Sprinkle with a little salt and pepper.

Wrap rutabagas tightly in foil with the foil coming to a close at the top.  This will help retain the garlic butter that seeps from the rutabaga.

Place foiled-wrapped rutabagas on a baking sheet and bake for 40 minutes.  Remove from oven, open foil and pour melted butter back over top of the rutabagas.  Bake uncovered for an additional 10 minutes to allow rutabagas to crisp and become golden brown. 

Top each rutabaga with a mound of cheddar cheese and crumbled bacon.  Bake an additional 10 minutes or until cheese is melted. 

Top with sour cream and green onions before serving. 

Prep Time – 15 Minutes

Cook Time – 60 Minutes

Makes Servings: 4

Per Serving: 

Calories – 495

Protein – 13 g

Carbs – 11.25 net g

Fat – 42 g

peace,love,andlowcarb.com 

MAIN DISH: HEALTHY MAC & CHEESE (click here to print)

NOODLES:"
2 jars of Hearts of Palm
Water or chicken broth

CHEESE SAUCE:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
1 cup sharp cheddar cheese, shredded (shred from a block)
1/4 cup Parmesan cheese, shredded (shred from a block of cheese)
Sea salt and pepper (to taste)
1/2 cup sharp cheddar (for topping)(shred from a block)

Preheat oven to 375 degrees F. Bring a large pot of chicken broth OR water to a boil. Season the water with salt. Spray the baking dish with olive oil spray. Cut the Hearts of Palm into macaroni noodle shapes. Cook the Hearts of palm in the boiling broth or water until tender, about 5 minutes (You could do this in a microwave too). Drain well and pat between several layers of paper towels to dry. Transfer the hearts of palm to an 8x8 baking dish and set aside. 

In a saucepan, melt butter over medium heat. Stir in cream cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper to taste. Remove from heat, pour over the veggie, and stir to combine. Top with the additional 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Makes 6 servings. I LOVE THIS DISH!

NUTRITIONAL COMPARISON (per serving):
KRAFT Dinner Mac-n-cheese = 410 calories, 48 carbs, 1 fiber
"Healthified" Mac-n-cheese = 239 calories, 4.9 carbs, 2.7 fiber 



barbo'slowcarbkitchen

BREAKFAST: CHERRY DANISH (click here to print)FOR PALEO

.

Cherry Danish LC   PALEO, NOT FOR KETO
Char's
*Use Parchment inside muffin top pans
Dry ingredients:
1 cup almond flour
1 tablespoon plus 1 teaspoon vital wheat gluten
1/2 cup oat fiber
2/3 cup Designer Whey plain or vanilla protein powder
2 teaspoons baking powder
1/2 teaspoon Xanthan gum
1 tsp. Xanthan powder
1/4 tsp. NuNaturals NuStevia 0 Carb stevia powder (stevia powder of your choice)
1/4-cup Diabetisweet brown sugar substitute (splenda brown sugar blend)
1 cup shredded mozzarella

Wet Ingredients:
4 eggs
1/4 cup plus 2 tablespoons light oil
1/4 cup sugar free vanilla syrup
1 teaspoon vanilla extract
1/4 cup water

Topping:
1 can no sugar added cherry pie filling (I get walmart's sugar free pie filling)

Icing:
4 oz. softened cream cheese
Sweetener to taste
1/2 teaspoon vanilla extract
 Heavy cream to thin for spreading

Directions:
Preheat oven to 350*. Spray or grease 12 muffin top pan wells. Place parchment inside pans.

Stir all dry ingredients except cheese together in a medium bowl; once well combined, stir in the cheese.

Mix all wet ingredients together in a 2-cup glass measure till well blended. Mix dry and wet ingredients together thoroughly. Let sit for 5 minutes. Divide evenly into 12 *muffin top pan wells. Top each with about 3-4 cherries, leaving starchy stuff behind.

Bake at 350* 15 minutes, or until golden brown.
Let cool in the pan 10 minutes, then carefully remove to a rack to finish cooling.
To ice - beat together the softened cream cheese, sweetener, vanilla, and enough cream to make an icing consistency. You don't want it too runny but not so thick that you can't pipe it out either. Spoon into a sandwich baggie, snip off a TINY corner, twist the icing down into the bottom of the baggie and pipe onto the Danish.

barbo'slowcarbkitchen
makes 12;  6.9 carbs

MUFFINS: BANANA WALNUT (click here to print)

                                                                             

Low carb

 Banana Walnut Muffins

1/2 cup of Almond Flour

 1/2 cup of Splenda or equivalent 

 1 packed cup of fresco cheese crumbles 

 Pinch of salt

 Nutmeg

 Cinnamon 

 Cap full of banana extract

 1/2 cap of vanilla 

 Few drops of lemon juice

 2 jumbo egg whites

 1 tsp baking soda

 1/2 cup of Walnut pieces

Blend everything g together except the baking soda. When we'll blended add the baking soda and blend further. Hand fold in the walnut pieces. Pour out into molds and bake at 350 for approximately 25 minutes or until a fork comes out clean when inserted. I made the molds I baked them in only because I didn't have any muffin tins. Made 4 giant muffins and had none left for breakfast.

www.t2dcoaching.com

Martin Shannon

3 carbs

DESSERTS: LOW CARB PEANUT BUTTER PIE (click here to print)

Low Carb Peanut Butter Pie

Crust:

• 1 c. natural peanut butter, (I use creamy for the pie crust)
• 3/4 c. xylitol (this is a low carb natural sweetener)
• 1 egg
• 1 tsp vanilla
• 1/2 c. almond flour
• 1/4 tsp salt
• 1 tsp baking soda

Preheat the oven to 375 degrees.  Mix the peanut butter, xylitol, egg & vanilla.  Add almond flour, salt and baking soda and stir until throughly mixed.

Press half the cookie dough into a greased pie plate.  Bake for 12 minutes or until lightly browned.  Let crust cool and transfer to refrigerator to speed up process.

For the Filling:

• 3/4 c. low fat cream cheese, at room temperature
• 3/4 c. erythirtol, powdered (pulse in your blender or food processor to make a powder)
• 1 c. creamy natural peanut butter
• 1 Tbsp vanilla
• 1/4 tsp salt
• 3/4 c. whipping cream, whipped and sweetened
• 1/2 c. sugar free chocolate chips
• 1 tsp coconut oil, for drizzling

Once crust is thoroughly cooled, mix the cream cheese and powdered erythirtol well until thoroughly blended.  Stir in the peanut butter, vanilla, salt, & whipped whipping cream.  Mix until well blended and same consistency.  Pour into cooled cookie crust and freeze for at least 2 hours.
It is best to cut this pie directly out of the freezer and store in the refrigerator.

4 net carbs

thenewlighterlife.com

BREADS: CAULIFLOWER BISCUITS (click here to print)

The Recipe:

1 cauliflower head, leaves removed
3 garlic cloves, minced
1/3 cup nonfat Greek yogurt
1/2 cup cheddar cheese, shredded
2 eggs
2 egg whites
1 teaspoon kosher salt
1/2 teaspoon black pepper
Step 1: Make Mashed Cauliflower
Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Step 2: Mix
Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Step 3: Bake
Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

Makes: 24 small Biscuits. Serving size: 2 Biscuits CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg

- See more at: cookinglight.com

MAIN DISH: EASY OVEN ROASTED CHICKEN SHAWARMA (click here to print)

EASY OVEN ROASTED CHICKEN SHAWARMA
.
Chicken Shawarma:
3 chicken breasts, boneless and skinless
2 tsp smoked paprika...
½ tsp turmeric
2 tsp each cumin and pepper
½ tsp cinnamon
juice from 2 lemons
½ cup olive oil
1 tsp red pepper flakes
1 large onion, sliced
fresh parsley for garnish
4 cloves garlic, minced
.
Garlic Sauce:
1 cup oil (olive)
⅓ cup lemon juice
6 cloves garlic, peeled
1 egg white*
1 tsp salt
.
Chicken Shawarma: In a large bowl add the lemon juice, olive oil, 1 tsp salt, cumin, black pepper, paprika, turmeric, red pepper flakes, cinnamon, garlic, and whisk well. Add the chicken and toss making sure the chicken is well coated in the marinade. Cover with plastic wrap or foil and refrigerate for at least an hour. The longer the meat marinades the more flavour you'll have. Preheat oven to 425 F degrees. Add sliced onion to bowl with chicken and toss well so that the onion is fully coated in the marinade. Add everything to a 9x13 baking dish. I didn't have much marinade leftover since the chicken absorbed most of it, so that's why I added everything to the baking dish. Spread everything evenly over the baking dish. Bake in the oven until the chicken is browned and crisp on the edges, for about 40 to 45 minutes. If you want the chicken crispier on top, turn the broiler on to high and broil for 3 minutes until nice and crispy on the outside. Let the chicken rest for about 5 minutes, then slice it into bits.
Garlic Sauce: Add all the ingredients to a blender and blend until smooth, it should take 1 to 2 minutes. This recipe will make about 1½ cups of sauce, refrigerate leftover sauce.
For nutritional values click here

healthyfitnessrecipes.com

SAUCES: COCONUT OIL & KALE PESTO (click here to print)

Ingredients

• 3 C packed roughly chopped curly green kale (stems removed)
• 1 C loosely packed cilantro leaves ( or chopped parsley)
• 2 medium cloves garlic, peeled and roughly chopped
• 2 T roughly chopped hot pepper (e.g., jalapeño pepper); seeds, stems, and membranes removed
• 2 T lime juice
• ½ C pumpkin seeds (toasted if desired--see notes)
• 1 T roughly chopped fresh ginger, peeled
• Sriracha or other hot sauce (optional)
• Kosher or sea salt
• Fresh ground black pepper
• ½ C coconut oil, barely melted in the microwave or on the stove (not piping hot)

Make It

1. You can make the pesto ahead of time, but allow an hour or two for it to come to room temperature after refrigerating and before you use it. Coconut oil solidifies much more readily than olive or other oils--it will act more like butter in the fridge. Because raw garlic is used, never leave pesto at room temperature for long periods of time. It poses a risk of food poisoning (botulism).
2. Combine kale, cilantro, garlic, hot pepper, lime juice, pumpkin seeds, ginger, 2 quick squirts of hot sauce, ½ teaspoon salt, and a pinch of black pepper in a food processor. Run a couple minutes, until everything is very finely chopped. Stop to scrape down sides a couple times. With processor running, slowly drizzle in oil until incorporated. Stop to taste and adjust seasoning with salt, pepper, and sriracha. Use immediately or store in an airtight container in the refrigerator for a few days.

Notes

To toast your own pumpkin seeds, heat in a dry skillet over medium heat until mostly golden brown, about 5 to 10 minutes. It's normal for a few seeds to puff up and pop loudly.

naturalcomfortkitchen.com


nutritional values for this recipe click here

ARTICLES: EFFECTS OF DIABETES DRUGS...DUBIOUS

EFFECTS OF DIABETES DRUGS ARE DUBIOUS


http://www.jsonline.com/watchdog/watchdogreports/effects-of-diabetes-drugs-dubious-b99398554z1-286482971.html

APPETIZERS: FRIED CHEESE BITES (click here to print)

• I cut cheese sticks into thirds, and beat an egg in a bowl. I crushed a bunch of pork rinds in a zip lock and mixed them in a bowl with grated parm. I coated the cheese in egg, then the mixture, then the egg again, then the mixture again. I put the coated cheese bites in the freezer for over 30 minutes, then heated coconut oil deep enough to cover about half of them for about 10 minutes on low-med heat. Then I fried these babies up. So so good and crispy.

recipe submitted by Andrea Damsten

nutritional values for this recipe, click here

10 VEGGIE NOODLE RECIPES

10 veggie noodle recipes (spiralized)


http://www.purewow.com/food/10-Veggie-Noodle-Recipes-to-Finally-Try-at-Home?utm_campaign=huffingtonpost.com&utm_source=pubexchange&utm_medium=syndication&utm_content=pubexchange_facebook

                                             PLEASE CLICK ON PICTURE TO ENLARGE

MAIN DISH: CAULIFLOWER CALZONES (click here to print)

Makes three medium size calzones (feeds 3)

Crust

1 small head cauliflower, cut into small florets (should yield about 3 cups once processed)
½ cup / 1.7 oz / 50 gr mozzarella cheese, shredded
1 free range egg, lightly beaten
½ teaspoon fine grain sea salt
½ teaspoon oregano
¼ teaspoon ground black pepper

Filling

6 tablespoons thick tomato sauce (sugar free)
½ cup / 1.7 oz / 50 gr mozzarella cheese
pinch of salt

Directions

Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and grease liberally with olive oil.
In a food processor rice the cauliflower florets in batches (process until evenly chopped but not pulverized). Transfer cauliflower rice to a microwave dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a tea towel and twist it to squeeze out as much moisture as you can (I squeezed out more than 1 cup of liquid). This is very important. The cauliflower rice needs to be dry. Otherwise you’ll end up with a mushy dough, not a crusty one.
Transfer the cauliflower rice to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper. Mix well.
Using your hands, press the mixture onto the baking sheet and shape into three discs (diameter should be about 5 inches).
Place in the oven and bake for 10 (no more no less, 10 minutes).
Remove from the oven and, working quickly, top the half of each disc with tomato sauce and mozzarella. Using a large spatula carefully lift the half of the disc without filling and fold it over the other part (that’s ok if the disc brakes a bit).
Use your fingers to push the edges of each calzone together and seal in the filling.
Bake in the oven for an additional 12 minutes.
Serve hot!

Nutrition facts

One cauliflower crust calzone yields 161 calories, 8.3 grams of fat, 8 grams of carbs and 11 grams of protein.

theironyou.com

ARTICLE: THE LIE THAT'S KILLING US...PRE-DIABETES

A Must Read.........http://www.huffingtonpost.com/riva-greenberg/prediabetes_b_3023146.html