ICE CREAM: STRAWBERRY AND DARK CHOCOLATE(click here to print)

Ingredients

• 1 13.5-ounce can (about 1¾ cup) coconut milk
• 1 14-ounce can (about 1¾ cup) coconut cream
• ⅛ cup sugar free maple syrup
• ¾ cup Swerve Granular
• 2 Tablespoons vanilla extract
• 2 tablespoon Scotch, bourbon, or Irish whiskey
• ¾ to 1 teaspoon kosher salt, to taste
•  strawberries, raspberries, etc. fresh or thawed-frozen (unsweetened)
• ¾ cup of 75% dark chocolate chopped (optional)

Instructions

1. In a medium saucepan combine coconut milk, coconut cream, maple syrup, and Swerve and cook over medium/medium high heat, stirring frequently, until mixture comes to a simmer- do not let it boil.
2. Transfer mixture to blender, cover very tightly, and blend for 30 seconds. Pour into an airtight container, and stir in vanilla extract and whiskey, then add salt to taste.
3. Cover mixture and chill in refrigerator until it is very cold (at least 45°F, about 4 hours)
4. Turn on the Cuisinart/ice cream maker and pour the mixture into it, and follow manufacturer instructions. Churn for 25 minutes. Add the strawberries and chocolate to the ice cream in the last 5 minutes of churning. Stop the machine after 25 minutes, and mixture will be soft and creamy, like soft serve. Place the ice cream into an air tight, and freezer safe container and let set for several hours, then serve! I like to sprinkle fresh chopped strawberries and chopped dark chocolate onto the ice cream when serving.

Notes

Note: If ice cream has been in the freezer for more than 12 hours, you will need to let it sit out for 15-30 minutes before serving

for nutritional values, click here

source:swervesweetener.com

DESSERTS: MAPLE PECAN BUNDT CAKE (click here to print)

Maple Pecan Bundt Cake

Author: Carolyn Ketchum

Recipe type: Sweets

Ingredients

Cake:

• 2 cups almond flour
• ⅓ cup coconut flour
• ⅓ cup unflavored whey protein powder (Isopure has 0 carbs)
• 2 tsp baking powder
• ½ tsp salt
• ½ cup butter, softened
• ¾ cup Swerve, Granular
• 3 large eggs, room temperature
• 1½ tsp maple extract
• ¾ cup almond milk, room temperature
• 1 cup chopped pecans

Glaze:

• ⅓ cup Swerve, Confectioner’s
• 2 tbsp unsweetened almond milk
• ½ tsp maple extract

Instructions

1. Preheat oven to 325F and grease a 9-inch bundt pan very well.
2. In a medium bowl, whisk together the almond flour, coconut flour, whey protein, baking powder, and salt.
3. In a large bowl, beat butter with Swerve until well combined. Beat in eggs and maple extract. Beat in half of the almond flour mixture, then beat in almond milk. Finally, beat in remaining almond flour mixture until well combined. Stir in pecans.
4. Spread batter in prepared bundt pan and smooth the top. Bake 35 to 40 minutes, until edges are golden brown and cake is set. Let cool 10 minutes, then flip out onto a serving platter to cool completely.
5. In a small bowl, whisk confectioner’s Swerve, almond milk and maple extract. Drizzle over cooled cake.

Notes

Serves 12

source:swervesweetener.com

BREAKFAST: LOW CARB HOT POCKETS (click here to print)

LOW CARB HOT POCKETS

DOUGH:

• 1 1/2 cups shredded mozzarella
• ¾ cup almond flour
• 2 tbs cream cheese (1 ounce), cubed
• 1 egg (optional)
• 1 tsp xanthan gum (optional)
• 1/2 tsp sea salt
• 6 links breakfast sausage, cooked and chopped

Filling (possibilities are endless):

• 4 eggs, scrambled
• shredded cheese

Method:
Preheat oven to 400 degrees.
Put mozzarella cheese and cream cheese into a microwave safe bowl and heat for about a minute and 20 seconds. Measure out almond flour and xanthan gum and combine in another bowl. Stir the cheeses for 30 seconds; add almond flour mixture, sausage crumbles, and egg. It will be difficult to mix. If it is too stringy, heat for another 20-30 seconds in the microwave. Wet hands and knead the dough, if necessary. It is okay if it doesn’t appear fully mixed. Form into 3-4 equal portions (depending on how big you would like the pocket to be) on a baking sheet with parchment or a baking mat. With wet hands, press and form into rectangles. Try to work quickly so that the dough doesn’t cool too much. It is easiest to manage if it is still warm.

Fill with preferred toppings. Fold the top of the dough over to form a pocket. Press the edges firmly together so that your toppings don’t leak out. Bake for 20 minutes or until dark golden brown on top

for nutritional values, click here.


Source:killerketoblog.wordpress.com

ARTICLE: 10 COMMON MYTHS ABOUT THE LOW CARB (KETOGENIC) DIET

THIS ARTICLE MAKES IT SO EASY TO UNDERSTAND TYPE 2 DIABETES AND INSULIN RESISTANCE

http://www.cookinginspiredbylove.com/10-common-myths-about-ketogenic-diet/

BREADS: PORK RIND TORTILLAS (click here to print)

Keto Pork Rind Tortillas

• Servings: 12 six inch tortillas
• Time: 20 minutes
• Difficulty: easy

                 

• 4 oz. Hot & Spicy Pork Rinds (regular work just fine, too)
• 1 (eight oz.) package cream cheese, softened
• 8 eggs
• 1/3 cup water
• 1 tablespoon granulated garlic
• 1 tablespoon ground cumin

Method:

1. Place pork rinds into a food processor and blitz for about 10 seconds, until they are dust.
2. Add all other ingredients to food processor and blitz for about 45 more seconds. Until you have a nice smooth batter.
3. Preheat an electric griddle to high. (Using a non-stick pan on the stove top would work also, I would just set the heat to medium-high)
4. Spray cooking surface with a little spray oil (I use either coconut oil or olive oil spray) and pour 1/3 cup of batter onto griddle.
5. Gently spread the batter as thin as you can with a rubber spatula and cook for about 2 minutes or until golden brown.
6. Flip tortilla and continue to cook for about 45 more seconds.
7. Repeat with the rest of the batter.

*These tortillas can be made ahead and wrapped in plastic, or stored in the freezer!  Be sure to fill with your favorite fillings and toppings that are low carb!

for nutritional values, click here

Source: the primativepallet.com

ARTICLE: WHY LOW CARB DIETS WORK

Easy to understand for those first starting out.

http://youmeworks.com/whylowcarb.html

BREAKFAST: QUICHE WITH SPINACH AND BACON (click here to print)

Crustless Quiche with Spinach & Bacon

Prep time

45 mins

Cook time

45 mins

Total time

1 hour 30 mins

Author: Jo-Lynne Shane

Serves: 8 servings

Ingredients

• 10 ounces bacon, diced
• 1 onion sliced
• 1 bunch chard or spinach, leaves removed from the ribs and chopped
• 1-1/2 cups shredded gruyere
• ½ cup grated parmesan
• 2 cups heavy cream
• 6 eggs
• 1 tablespoon fresh chopped parsley
• 1 teaspoon salt (or to taste
• Pinch of nutmeg to taste (optional)

Instructions

1. Preheat oven to 350 degrees, and butter a pie plate. I sometimes use a casserole dish, or you can even use an oven-safe skillet or saute pan.
2. Cook the bacon in a skillet over medium heat until it's crispy. Remove the bacon to a paper towel to cool, reduce heat to low and add the onion to the skillet with the remaining bacon grease.
3. Cook the onions for 15-30 minutes, stirring occasionally, until they are soft and light brown. Add the spinach or swiss chard, and cook for five minutes or until the greens have wilted. Remove from heat.
4. Combine the eggs, cream, cheeses, parsley and salt in a mixing bowl; whisk to combine. Place the chard and onion mixture in the pie plate. Sprinkle bacon on top and then pour the egg and cream mixture over it all.
5. Bake for 45-55 minutes, until it is lightly browned and the middle is set

Source: JoLynne Shane.com

Nutritional values of this recipe:click here

DESSERTS: ANGEL FOOD CAKE (click here to print)

Serves 12                                      

Ingredients

• 12 egg whites (about 2 cups of liquid egg whites)
• 1 tsp cream of tartar
• 1 tsp xanthan gum
• 1 tsp guar gum
• 1/4 tsp baking powder
• 8 packets stevia sweetener
• 1 tsp vanilla extract
• 1 tsp almond extract
• 1/4 cup vanilla egg- or whey-based protein powder
• 1/4 cup almond flour
• 3 Tbsp powdered egg whites

Preparation

1. Preheat the oven to 350 degrees F.
2. Coat the center and bottom of a flute pan with non-stick cooking spray, but avoid the outer sides.
3. Using a stand mixer, combine the egg whites, cream of tartar, xanthan gum, guar gum, baking powder, stevia, and vanilla and almond extracts.
4. Beat the mixture on low for 30 seconds, then increase to high speed and continue to beat until very stiff peaks form, for about 4 minutes. The peaks should stand straight up without any collapsing, and the mix will be very thick and heavy.
5. In a small bowl, sift the protein powder, almond flour, and powdered egg whites. Add half the dry ingredients to the egg white mixture and mix on medium speed until they are fully incorporated.
6. Continue to add the remaining dry ingredients until fully mixed. Increase the mixer speed to high and continue to beat for another 5 seconds to incorporate all dry ingredients.
7. Using a silicone spatula, gently fold the mixture a few times, making sure to scrape the sides of the mixing bowl. Add half the mixture to the greased flute pan. Smooth the top using the spatula, and remove air bubbles by tapping the pan on the counter. Repeat with the remaining mixture.
8. Bake for 35 minutes. Turn the pan upside down to cool, then run a butter knife along the outside edges of the pan to release the cake once it has cooled completely.

Nutritional Information per Serving

• 80 Calories
• 2 g Fat
• 220 mg Sodium
• 4 g Carbohydrate
• 1 g Fiber
• 14 g Protein

Source: Tampa Bay Times

SLOW COOKER: SALSA CHICKEN (click here to print)

SLOW-COOKER SALSA CHICKEN!
This is low fat and Low Car...b
Ingredients
2 lbs. (32 oz.) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tbsp. taco seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded (you can leave these out if you are concerned about the carbs)
3 tbsp. sour cream, reduced fat (can use regular sour cream if you like)
Directions
Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.
Nutrition Info: Calories: 164.9; Fat: 2.5g; Carbohydrates: 7.3g; Protein: 27.6g

MAIN DISH: MEDITERRANEAN PASTA: (click here to print)

INGREDIENTS

2 Large Zucchini – spiral sliced

1 Cup Spinach – Packed

2 Tbs. Olive Oil

2 Tbs. Butter

5 Cloves Garlic – Minced

Salt and Pepper – To Taste

¼ Cup Sun-Dried Tomatoes

2 Tbs. Capers

2 Tbs. Italian Flat Leaf Parsley – Chopped

10 Kalamata Olives – Halved

¼ Cup Parmesan Cheese – Shredded

¼ Cup Feta Cheese – Crumbled

(2 Tbs. Peace and Love)
DIRECTIONSIn a large sauté pan, over medium heat, add zucchini, spinach, olive oil, butter, garlic, and salt and pepper.  Sauté until zucchini is tender and spinach is wilted. Drain excess liquid.
To the pan, add sun-dried tomatoes, capers, parsley, and kalamata olives.  Stir to mix in and sauté 2-3 minutes.
Remove from heat and toss with Parmesan and feta cheeses before serving.
Makes Servings: 4

Per Serving:

Calories – 231

Carbs – 6.5 net g

Protein – 6.5 g

Fat –  20 g

SOURCE: peace, love, and low carb.com

MUG RECIPES: PUMPKIN PIE CHOC CHIP MUG CAKE

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MAIN DISH: STIR FRIED BACON AND CHICKEN

                                           7 net carbs  CLICK ON RECIPE TO ENLARGE
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MUG RECIPES: CHEESY BACON MUG CAKE

                                  5 net carbs
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ICE CREAM: STRAWBERRY DELIGHT

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SLOW COOKER: LEMON POUND CAKE

CLICK ON RECIPE TO ENLARGE

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ARTICLES: DIABETIC-KIDNEY-FAILURE MAY BE REDUCED WITH A LOW CARB DIET

http://www.mountsinai.org/about-us/newsroom/press-releases/diabetic-kidney-failure-may-be-reversed-with-low-carbohydrate-diet

MAIN DISH: 24 DELICIOUS LOW CARB RECIPES

https://www.buzzfeed.com/christinebyrne/essential-low-carb-recipes?utm_term=.tuQjYlP1e#.ngWe8ylNo

MAIN DISH: SMOKED SALMON QUICHE (click here to print)

Smoked Salmon Quiche

Ingredients

• 3 ounces bacon, chopped
• 1 tablespoon ghee or clarified butter
• 1 medium onion, thinly sliced
• 1 bunch collards or other hearty greens, rinsed and chopped
• 1 cup shredded swiss cheese (grated from a block of cheese)
  
• 4 ounces smoked salmon, cut into small pieces
• 6 large eggs
• 1 can coconut milk (13.5 ounces)
• 3/4 teaspoon freshly ground black pepper
• 1/4 teaspoon freshly grated nutmeg

Instructions

1. Preheat the oven to 350 F. Generously grease a 10" deep dish pie plate.
2. Cook the bacon over medium heat in a lar e skillet until brown and crisp; remove with a slotted spoon and drain on paper towels. Set aside.
3. Reduce the heat slightly and add the onions to the pan. Cook, stirring frequently, until soft and golden brown, about 10 minutes. Remove from the pan and reserve with the bacon.
4. Add the ghee and collards to the skillet and cook until wilted, about 10 minutes. Return the bacon and onion to the skillet and lightly toss to combine with the greens. Spread the mixture in the bottom of the pie plate, and sprinkle the cheese evenly over the top. Scatter the smoked salmon over the top of the cheese.
5. Whisk the coconut milk, eggs, pepper and nutmeg together in a large mixing bowl until well-blended. Carefully pour the egg mixture over the greens, cheese and salmon in the pie plate.
6. Place the pie plate in a pan large enough to hold it; carefully pour very hot water around the quiche, until it reaches about halfway up the sides of the dish.
7. Bake for 40 to 50 minutes, or until a knife inserted into the center comes out clean and the quiche is beginning to turn golden brown on top. Remove from the water bath and cool for at least 15 minutes; cut into wedges and serve.
8. Nutrition (per serving): 313 calories, 26g total fat, 169mg cholesterol, 472.9mg sodium, 318mg potassium, 6.5g carbohydrates, 1.8g fiber, 1.2g sugar, 15.2g protein

Source: janssushibar.com