APPETIZER: THAI STYLE PORK WRAPS(click here to print)

Thai Style Pork Wraps

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makes 10 wraps

Ingredients

2 tablespoons olive oil
3/4 pound boneless pork chops, cut with the grain, into 1/4 x 2-inch strips
16 ounces or 4 cups of shredded or chopped cabbage or coleslaw mix

1 bunch scallions, trimmed and thinly sliced
4 cloves garlic, minced
1/2 cup sugar free red chili sauce(recipe below)
10 large lettuce leaves (Bibb or iceberg)
1/2 cucumber, seeded, peeled and cut into matchsticks
Chopped fresh mint, lime wedges and Sriracha or Asian-style hot sauce

Directions

1. In a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add the pork and cook for 3 minutes until cooked through. Remove to plate and keep warm. Add remaining tablespoon oil, the coleslaw mix,  scallion and garlic. Cook 6 to 7 minutes, stirring occasionally, until tender. Stir in sweet chili sauce and reserved pork and heat through.
2. To serve, place about 1/2 cup filling in center of each lettuce leaf. Add some cucumber and mint, a squeeze of fresh lime juice and a dash of hot sauce. Roll up and serve.

Per serving: 142 calories, 4g fat, 7 carbohydrates, 8g protein, 292mg sodium, 2g fiber
*www.outpost.coop.com*

RED CHILI SAUCE SUGAR FREE

18 tomatoes
2 green bell peppers, chopped
2 medium onions, chopped
3 tsp. Sucaryl, Truvia or other sugar substitute
2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground cloves
1 tsp. allspice
2 cups apple cider vinegar

Methods/steps

Peel, core and chop tomatoes. Combine all ingredients and boil 4 hours or until thick. Pour into jars and seal

(PALEO, NOT LOW CARB)BUCKWHEAT: 4 DIFFERENT WAYS TO USE

BREAKFAST: HAM AND EGG CUPS(click here to print)

HAM AND EGG CUPS






For this recipe, we make a batch of scrambled eggs with our favorite add-ins and bake in the ham cups. You can make your scramble with your own favorite ingredients or if you prefer your eggs over easy, simply crack them right into the ham cup and bake until the egg is done to your liking.
serves 6



Ingredients
6 slices of thinly sliced ham or prosciutto
1 cup shredded cheese of your choice
6 eggs
6 tablespoons unsweetened almond milk
1 bunch asparagus, cut into 1 inch pieces, woody ends trimmed off
1 cup fresh baby spinach, cut into ribbons
2 tablespoons butter
Salt and pepper to taste

     

     

Directions

1. Preheat oven to 350°.
2. Place one slice of ham or prosciutto into each compartment of a muffin tin. Press down so the ham forms a cup and the edges overlap.
3. In a large bowl, crack eggs, add milk and whisk to combine.
4. In a large sauté pan over medium heat, melt butter and add asparagus. Sauté 5 minutes and add in spinach and egg mixture and cook until eggs are thoroughly scrambled. Add salt and pepper to taste.
5. Spoon a portion of egg mixture into each ham cup, sprinkle with cheese and bake 15 to 20 minutes or until the edges of your ham start to brown and cheese is melted.
6. Remove from muffin tins and serve immediately.

Per serving: 144 calories, 10g fat, 5g sat fat, 1 carbohydrate, 12g protein, 246mg sodium, trace fiber, 124mg calcium





*www.outpost.coop*

SALADS: LAYERED GARDEN SALAD(click here to print)

LAYERED GARDEN SALAD


4 cups torn iceberg or other lettuce

1 1/2 cups fresh broccoli florets
1 1/2 cups fresh cauliflower florets
1/4 cup sliced green onions

Dressing
1/3 cup mayonnaise
1/3 cup sour cream
2 tbs. Smuckers sugar free orange marmalade
2 ounces (1/2 cup) crumbled feta cheese
1 tbs chopped fresh basil

In a 3 quart serving bowl, layer all salad ingredients. In a small bowl, combine mayonnaise,
 sour cream and marmalade; blend well. Spread dressing evenly over salad.  Sprinkle with cheese and basil.  Cover; refrigerate at least 2 hours before serving or overnight. Just before serving toss gently to mix.
TIP: a 10 ounce bag of American blend salad greens can be used in place of the torn lettuce. 

serves 14; 6 carbs per serving

Recipe submitted by Edith Weil

SALADS: CHINESE CHICKEN SALAD(click here to print)

CHINESE CHICKEN SALADhttp://generositiesoftheheart.blogspot.com









1 pound boneless, skinless chicken breast breast fillets, with fat removed
1 tbs hot pepper oil
1 tbs. sesame oil
3 or 4 cloves of garlic, minced
1 1/2 tsp. grated fresh  ginger
1 cup julienne-sliced red bell pepper
4 ounces fresh snow peas, trimmed, cut in half if large (can use broccoli instead for lower carbs)
4 ounces fresh  bean sprouts, rinsed and dried
1/3 cup water
1/3 cup thinly sliced green onion
2 tbs. coconut aminos
1 tsp. hot pepper oil
1 tbs. rice vinegar

Rinse chicken breast fillets and pat dry. Cut into small chunks and set aside. Heat 1 tbs hot pepper oil in a nonstick skillet over medium/high heat. Add garlic and ginger and saute 1 minute. Add chicken and stir fry over high heat until chicken is lightly browned. Add red bell pepper, snow peas, bean sprouts and water. Stir fry over high heat until water evaporates. Add green onion and cook 1 minute more. Remove pan from heat. Set aside. In a small bowl, combine remaining ingredients and stir into chicken mixture. Serve hot, or cover and refrigerate and serve chilled.  Serves 6;  7gm of carbs per serving

American Heart Association Cookbook

SALADS: CHICKEN & SNOW PEA(click here to print)

CHICKEN AND SNOW PEAShttp://generositiesoftheheart.blogspot.com







4 ounces fresh snow peas, rinsed and trimmed (can use broccoli instead for lower carbs)

1 pound cooked, cubed chicken breast fillets

1/4 cup finely chopped red onion

1/4 cup thinly sliced water chestnuts

1/2 cup mayonnaise

1/2 cup vanilla yogurt(buy the Dannon Natural Plain yogurt and add 1 tsp vanilla extract)

1 tsp. grated ginger

1 tsp. grated lime rind

1/4 tsp. salt

dash of white pepper.

Tip:  I add 1 packet of splenda to the dressing if you want a little sweetness(since the yogurt is sugar free)

Blot the  snow peas dry on paper towels. Set aside

In a bowl, combine chicken, snow peas,  onion and water chestnuts. In a small bowl, combine remaining ingredients. Pour over chicken and vegetables an mix gently with rubber spatula.  Cover and refrigerate several hours to allow flavors to blend.

Serves 6; 8 carbs

 American Heart Association Cookbook

DESSERTS: FUDGY BROWNIES(click here to print)

FUDGY BROWNIES http://generositiesoftheheart.blogspot.com





6 tbs butter
4 ounces unsweetened chocolate
1/3 cup whipping cream
1/3 cup Smuckers sugar free apricot jam
1 egg yolk
1 tsp. vanilla
1/2 cup almond flour
3/4 cup Splenda(if you want you can always add more to make it sweeter)
1/2 tsp. baking powder
3 egg whites
1/8 cream of tarter
1/3 cup chopped walnuts





Heat butter, chocolate, cream  and apricot preserves in a small saucepan(or double boiler) stirring frequently until almost melted.  Whisk in egg yolk and vanilla mix in combine four, sweetener, and baking powder until smooth

Beat egg whites and cream of tarter until stiff peaks form. Fold chocolate mixture into egg whites. Fold in walnuts. Pour batter into a greased 8 inch square baking pan.

Preheat oven to 350 degrees until brownies are firm to the touch and toothpick inserted comes out clean. Bake 18 to 20 minutes(do not over bake)   Cool on wire rack. Serve warm or room temperature

16 servings; 8 carbs per serving

Recipe submitted by Edith Weil

COOKIES: COCONUT MACAROONS WITH CHOCOLATE DRIZZLE(click here to print)

COCONUT MACAROONS WITH CHOCOLATE DRIZZLE

http://generositiesoftheheart.blogspot.com

makes 24 cookies

Cookies

• 2 3/4 cups unsweetened, shredded coconut
• 1/3 – 1/2 cup steviva blend
• 1 tbsp coconut flour
• 1/4 tsp sea salt
• 1/4 tsp almond extract
• 3 egg whites

Topping

• 3.5 oz dark chocolate
• 1 tsp butter

Preparation

1. Preheat oven to 325 F.
2. Line a baking sheet with parchment paper.
3. In a large bowl, combine all cookie ingredients.
4. Drop large spoonfuls of dough onto the lined baking sheet. Bake for 20 minutes, or until cookies are slightly browned at the edges. Allow to cool.
5. Melt chocolate with butter. Drizzle over the cookies.

Nutritional Information per Cookie

• 75 Calories
• 6.5 g Fat
• 0.5 mg Cholesterol
• 21 mg Sodium
• 7 g Carbohydrate
• 4.5 g Fiber
• 1 g Protein

Source: Fit Chick's Kitchen

COOKIES: GRANOLA BARS(click here to print)

GRANOLA BARShttp://generositiesoftheheart.blogspot.com





1 cup almonds sliced
1/2 cup walnuts
4 tsp. sesame seed
2 tsp. flax seeds
Process these 4 items in a food processor
Add a little water to this mixture and make a paste, let sit 3 minutes

1/2 cup shredded unsweetened coconut
1/2 cup almond flour
1/3 cup coconut oil
1/4 cup Smukers natural peanut butter
3/4 tsp. baking soda
1 tsp. lemon juice

4 tbs. Honey Tree sugar free imitation honey(found at walmart)
1 tsp. salt(optional)

Add all the above ingredients to paste mixture.  Add cranberries. Mix well.  Grease a square baking pan.  Add mixture to and spread out.   325 degrees for 20 minutes.  7
 carbs per serving . Makes 6 servings.



Recipe submitted by Edith Weil

COMMON SUPPLIES REQUIRED FOR LOW CARB(click here to print)

Common supplies required for Low Carb way-of-eating (WOE)
In the Pantry
Almond butter (without sugar)
Almond flour, or ground almonds
Almonds, sliced
Bacon bits (using real bacon)
Bakers Chocolate (sugar free 70% dark)
Baking powder without cornstarch or make your own 2 parts cream of tartar 1 part baking soda
Baking soda
Chocolate chips (sugar free)
Cocoa butter
Cocoa powder (unsweetened)
Coconut flour (Bob's Red Mill®)
Coconut milk (unsweetened)
Coconut, unsweetened and desiccated
Coffee, instant
Coffee syrup Sugar Free like Torani (I use the sf Brown Sugar Cinnamon in place of brown sugar)
Xanthan gum thickener
Cream of tartar
Cream, heavy, in carton that can sit on shelf in 1 cup (250 mL) size(I buy fresh and keep in fridge)

Dry yeast, active
Erythritol, granulated and perhaps powdered erythritol (can powder your
own)
Flaxseed meal (golden is preferable)
Fruit Pectin, No sugar needed
Gelatin, unflavored
Hazelnuts

Lindt 70% or 85% chocolate bar
Maple sugar-free syrup
Walden Farms jams....do not contain fruit, only fruit extract 0 carbs but does have some chemicals
Walden Farms sauces....all their products have 0 carbs but do have some chemicals


Palm Hearts, canned
pork rinds (use instead of chips. Also, if you crush them you can use instead of breading on meats)

Sunflower butter (called Sunbutter) without sugar

Pecans

Sesame seeds

Steviva Blend®, or equivalent like Truvia®
Sucralose, LIQUID or equivalent, like Stevia
Sunflower butter (brand is sunbutter) without sugar.

Whey protein powder, vanilla and/or unflavored (O carb kind) I use Isopure
Whole raw almonds
Xanthan gum and/or guar gum
Xylitol (warning: this sugar alcohol is very poisonous to dogs)

Sauces and oils:
Alfredo sauce (check ingredients for cornstarch...homemade is best)
Apple cider vinegar
Barbecue sauce (make your own without sugar or starch)
Hot sauce such as Franks®
Mayonnaise (Primal Kitchen or home made)
Nonstick cooking spray(olive oil)
Olive oil - light and extra virgin
  (I buy coconut Aminos) use this in place of soy sauce
Spaghetti Sauce (no sugar added)
Torani Coffee Syrup Sugar free-Brown sugar Cinnamon (use instead of brown sugar)

Walnut oil
White vinegar


Extracts:
Almond
Butterscotch
Cherry
Lemon
Maple
Orange
Peppermint
Rum
Vanilla

Spices:
Allspice
Basil
Bay leaves
Cardamom
Cayenne pepper
Chili powder
Chinese Five Spice powder
Chipotle chili powder
Chives
Cinnamon
Cloves (whole and ground)
Crushed red pepper
Cumin
Curry powder
Dehydrated onion
Dill
Dry mustard powder
Garam masala
Garlic powder
Ground coriander
Ground ginger
Italian seasoning
Marjoram No Salt
Nutmeg
Onion salt
Oregano
Paprika
Parsley
Pumpkin pie spice
Rosemary
Sage
Salt, Iodized
Salt, Lite (Mortons®)
Salt, sea salt
Seasoning salt
Taco seasoning (homemade)
Thyme
Turmeric
White pepper and black pepper


In the freezer:
Steak (rib eye)
Beef, Ground beef
Butter, regular and unsalted (yes, you can freeze it)
Chia seeds
Chicken breasts
Chicken stock or broth, homemade
Chicken wings
Fish, Corvina (Sea bass) or any other white fish
Lobster

Pork ribs
Pork tenderloin
Roasts
Salmon
Sausage meat, ground (no fillers and no sugar)
Sausages (no fillers and no sugar)
Scallops
Shrimp


In the refrigerator:
Almond milk (unsweetened) Or Silk unsweetened almond/coconut milk combo

Bacon
Butter
Cheese slices...real cheddar,( not American cheese slices or velveeta)
Cheese, Cream cheese (full fat)
Cheese, Feta cheese
Cheese, Monterey Jack and Mozzarella cheese
Cheese, Parmesan cheese
Cheese, Swiss cheese
Chicken, roast or rotisserie
Chutney - (use sugar free Walden Farms apricot jam, vinegar and coconut aminos
Coconut milk (unsweetened)
Coconut oil
Cream, sour cream(real sour cream...I use Daisy)
Dill pickles
Eggs
Garlic, crushed
Ginger root
Healthy butter (I like unsalted)
Heavy cream
Horseradish
Hot pepper sauce
Hot sauce
Jalapenos, canned jalapenos
Jam, sugar free
jicama
Lemon juice and lime juice
Liquid smoke
Low-carb ketchup(sugar free)
Mayonnaise (homemade is best & Primal Kithen made with 100% avocado oil
Mustard (Dijon and regular)
Plain yogurt (Greek full fat, unsweetened) Best is KITE HILL plain unsweetened made with almond milk and only 1 carb for 5.3 ounces
Salad dressing, homemade salad dressing (olive oil and vinegar is what I use) Full fat ranch without sugar is ok too
Salsa


Fresh Vegetables – buy weekly according to the recipes planned (only green leafy no starchy or root vegetables)
Canned Vegetables –
pumpkin,
green beans,

asparagus,
mushrooms,
jicama
radishes
diced tomatoes and
tomato paste

Frozen Vegetables –  fresh is best

cauliflower and
broccoli

Fruits –




Frozen fruits – fresh is best.  Check frozen for added sugar. 1/4 cup when you are a controlled diabetic
strawberries,
blueberries,
raspberries and
cranberries

  (adapted to my low carb diet by generositiesoftheheart)

MUFFINS: APPLE(click here to print)

APPLE MUFFINS-http://generositiesoftheheart.blogspot.com



1 cup almond flour
1/4 tsp. baking soda
1/2 tsp. lemon juice
2 tbs. sugar free maple syrup
1/2 cup coconut milk
2 tbs. coconut oil, melted
2 eggs, wisked
1 tsp. cinnamon
apple extract to taste

Preheat oven to 350 degrees
In a bowl mix all dry ingredients together
In another bowl mix all wet ingredients together
Combine and stir until well mixed. Stir in apple extract until smooth
Grease 6 muffin tins.  divide mixture evenly in each muffin tin
Bake for 30 minutes or until toothpick comes out clean

6 servings;  4 carbs

Recipe submitted by Edith Weil

SALADS: TOMATO VEGETABLE ASPIC(click here to print)

TOMATO VEGETABLE ASPIC http://generositiesoftheheart.blogspot.com
2 envelopes unflavored gelatin
1 cup beef broth(low sodium)
3 cups tomato juice or V-8(low sodium)\
1/2 cup chopped small cucumber
1 small chopped onion
1 tbs. brown sugar
2 tsp. Worcestershire sauce
1 tsp. dried basil, crushed
1 bay leaf
2 tbs. lemon juice
Dash of bottled hot pepper sauce

In a small saucepan combine gelatin and 1/2 cup of the beef broth. Let stand for 5 minutes

Meanwhile, in a saucepan combine 1 cup of the tomato juice, the cucumber, onion, brown sugar, Worcestershire sauce, basil, and bay leave. Simmer for 5 minutes. Strain mixture through sieve or cheesecloth. Discard vegetables and herbs.

Add gelatin mixture to hot tomato juice mixture; stir to dissolve. Stir in remaining broth and tomato juice, the lemon juice, and hot pepper sauce. Pour into a 4 or 4 1/2 cup mod. Cover and chill for 6 to 24 hour. Unmold unto a plate. Makes 8 to 10 servings. 6 carbs per serving

Recipe submitted by Edith Weil

SALADS: LOW CARB "POTATO" SALAD(click here to print)

LOW CARB MOCK POTATO SALAD



1 pkg. frozen cauliflower
4 hard boiled eggs, diced
2 ribs celery, sliced
2 slices onion, chopped
salt and pepper to taste
4 tbsp. mayonnaise
4 tbsp. sour cream
1/4 cup diced dilled baby pickles

Cook cauliflower in microwave until soft, but not mushy. DRAIN WELL. Cut into small pieces. Mix with other ingredients. Chill 2 hours before serving.

Cookbook to support the American Cancer Society   Tip:  add one tablespoon Dijon mustard if you like. I don't like mustard in my potato salad.  You can also add some frozen peas if like to this dish.  Defrost peas completely, drain any water, add to salad


Nutritional values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

SALADS: LOW CARB SPINACH SALAD(click here to print)

SPINACH SALAD WITH HOT BACON DRESSING
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1 pkg. fresh baby spinach leaves
1/4 cup chopped onion
4 slices bacon
2 hard boiled eggs, chopped
1/4 cup vinegar
1 pkg. Splenda
salt, pepper to taste

Cook bacon, Remove and drain on paper towel. Slowly add vinegar pepper and Splenda to bacon grease I pan. Stir and heat until boiling. Tear spinach into smaller pieces in a medium bowl.  Add chopped egg, onion, and rumbled bacon. Pour on hot dressing and toss lightly. Serve immediately.
Cookbook to support the American Cancer Society

Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

SALADS: GARDEN VEGETABLE CHOPPED SALAD(click here to print)

GARDEN VEGETABLE CHOPPED SALAD





6 cups chopped romaine lettuce
1 cup chopped broccoli

1/2 cup Kraft  ranch dressing
1/2 cup Kraft shredded cheddar cheese
3 slices bacon fried and crumbled

Toss lettuce with broccoli, carrots and add dressing. Top with cheese and bacon.  Very low carb
Cookbook to support the American Cancer Society

Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

MUFFINS: LOW CARB BANANA(click here to print)

Low Carb Gluten Free Banana Flax Bread Muffins http://generositiesoftheheart.blogspot.com

Introduction

Only 3.8 net carbs per muffin!!! (remember to minus the fiber to get an accurate net carbohydrate count)
These low carb banana flax bread muffins are versatile and delicious! You can omit the banana and just use banana extract to make them even more low carb! Substitute berries or apples instead of the bananas. Only 3.8 net carbs per muffin!!! (remember to minus the fiber to get an accurate net carbohydrate count)
These low carb banana flax bread muffins are versatile and delicious! You can omit the banana and just use banana extract to make them even more low carb! Substitute 

Minutes to Prepare: 15

Minutes to Cook: 20

Number of Servings: 12

Ingredients

2 cups flax meal- packed slightly (I grind my own in a coffee mill)
1 1/2 teaspoon baking powder
1 teaspoon salt
1 teaspoon cinnamon
3 tablespoons stevia
4 eggs beaten
1/4-1/2 cup water
1/3 cup olive oil or melted coconut oil
dash of banana extract (to taste)
1 teaspoon vanilla extract (optional)

Directions

1.Preheat oven to 350 degrees
2. In a medium bowl combine the flax meal, baking powder, cinnamon, sugar and salt
3. Make a well in the dry mix and add in the beaten eggs, water and olive oil or melted coconut oil and banana extract
4. Stir together the wet and dry ingredients- all the other recipes say to let the batter sit for 2-3 minutes to thicken- I don’t really find this necessary
5. Pour the batter into a greased muffin pan
6. Bake at 350° for 20-25 minutes until firm in the middle- don’t overbake
7. Cool on your counter and then enjoy!

Serving Size: 12 muffins

Number of Servings: 12     3.8 carbs per muffin

*www.sparkpeople.com*

MUFFINS: PUMPKIN(click here to print)

PUMPKIN MUFFINS

Ingredients

1 1/2 c almond flour

1 tbsp pumpkin pie spice

2/3 c erythritol (Swerve) sweetener

2/3 c canned pumpkin

4 extra large eggs or 1 cup egg substitute

1/2 tsp vanilla extract

1/2 c chopped walnuts (if desired)

Directions

1

Preheat oven to 300 degrees F.

• 
  

Pumpkin is an excellent source of Vitamin A and antioxidants.

2

Line a muffin pan with muffin liners

3

If desired, begin by blending erythritol for 30 seconds in food processor or blender to make its texture more powdery.

4

In a large bowl, combine the dry ingredients; almond flour, pumpkin pie spice and powdered erythritol and mix well.

5

To the dry mixture, add the pumpkin, eggs or egg substitute, and vanilla extract and beat with a mixer until it resembles a smooth batter.

6

If using chopped walnuts, stir them into the smooth batter until evenly distributed.

7

Scoop the batter evenly into lined muffin cups

8

Bake for some 30-40 minutes, or until a toothpick inserted in the middle of the muffin comes out almost dry. Muffin tops will be golden in color.

9

Remove the muffin pan from the oven and cover warm muffins with a clean towel. This step will trap moisture while the muffins cool.

10

When muffins have cooled, store in an airtight container. Muffins may be frozen for future use.

10-12 muffins = 1 muffin has 2.2-2.5 grams net carb.

recipe by Diane Kress

MUFFINS: LEMON POPPYSEED(click here to print)

LEMON POPPY SEED MUFFINS
4 ounces almond flour (1 cup)
1/2 cup golden flax meal (2 ounces)
1 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon poppy seeds
1 cup granular Splenda or equivalent liquid Splenda
2 tablespoons butter
1 teaspoon pure lemon extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 eggs In a small bowl, stir together the almond flour, flax meal, baking powder, salt, poppy seeds and granular Splenda, if using. In a medium microwave-safe bowl, melt the butter in the microwave. Stir in the liquid Splenda, if using, the extracts, cream and water. Add the dry ingredients and the eggs to the butter mixture; stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much. Bake at 350º 15-20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan. Serve warm or at room temperature. Store in the refrigerator. Serve with butter or Cream Cheese Spread. Makes 6 servings
Can be frozen TIP: You can mix the dry ingredients ahead of time and store them in a zipper bag in the freezer until you're ready to make the muffins. Be sure to label the bag and bring the muffin mix to room temperature before using. With granular Splenda:
Per Muffin: 253 Calories; 21g Fat; 8g Protein; 11g Carbohydrate; 4.5g Dietary Fiber; 6.5g Net Carbs With liquid Splenda:
Per Muffin: 237 Calories; 21g Fat; 8g Protein; 7g Carbohydrate; 4.5g Dietary Fiber; 2.5g Net
Carbs

*www.genaw.com*   great site for recipes and menus