SALADS: SAUERKRAUT SALAD(click here to print)

SAUERKRAUT SALAD...makes 6 servings

Makes servings USMetricAdjust Recipe (Help)

• 1 quart sauerkraut, drained and rinsed
• 1 onion, chopped
• 2 stalks celery, chopped
• 1 green bell pepper, chopped
• 
  

• 1 (4 ounce) jar diced pimento peppers, drained
• 1 teaspoon mustard seed
• 1/2 cup granulated Splenda or use the packets to your taste
• 1 cup canola oil or light olive oil
• 1/2 cup cider vinegar

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Directions

1. In a large bowl, mix together sauerkraut, onion, celery, green bell pepper, carrot, pimientos, and mustard seed. Set aside this mixture.
2. In a small saucepan, mix together Splenda, oil, and vinegar. Bring to a boil. Remove from heat.
3. Pour sugar mixture over salad, cover, and leave it in the refregerator for 2 days before serving.

NUTRITIONAL VALUES FOR THIS RECIPE CLICK HERE

MAIN DISH: LEMON BUTTER CHICKEN(click here to print)

LEMON BUTTER CHICKEN


Ingredients
8 bone-in, skin-on chicken thighs
1 tablespoon smoked paprika
Kosher salt and freshly ground black pepper, to taste
3 tablespoons unsalted butter, divided
3 cloves garlic, minced
1 cup chicken broth
1/2 cup heavy cream
1/4 cup freshly grated Parmesan
Juice of 1 lemon
1 teaspoon dried thyme
2 cups baby spinach, chopped

Instructions
Preheat oven to 400 degrees F.
Season chicken thighs with paprika, salt and pepper, to taste.
Melt 2 tablespoons butter in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; set aside.
Melt remaining tablespoon butter in the skillet. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. Stir in chicken broth, heavy cream, Parmesan, lemon juice and thyme.
Bring to a boil; reduce heat, stir in spinach, and simmer until the spinach has wilted and the sauce has slightly thickened, about 3-5 minutes. Return chicken to the skillet.
Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes. click h
Serve immediately.
carbs 2.6; serves 8

recipe submitted by Marie Hellickson-Hellmers

VEGETABLE SIDE DISH: BILLY'S SPINACH SAUTE(click here to print)

BILLY'S SPINACH SAUTE

Ingredients

1 large onion, sliced
3 TB. fresh, minced garlic (yes, tablespoons) or 1 TB. PENZEYS MINCED GARLIC rehydrated in 3 TB. water
2 red or yellow bell peppers, sliced in thin strips
2 TB. CALIFORNIA BASIL
1/2 tsp. CRUSHED RED PEPPER FLAKES
1/2 tsp. CALIFORNIA SEASONED PEPPER
1 tsp. ONION POWDER

1 tsp. GRANULATED or ROASTED GARLIC POWDER
1/4-1 tsp. salt, to taste
3/4 Cup vegetable broth (or 3/4 Cup water mixed with 1/2 tsp. VEGETABLE SOUP BASE)
1 1/2 TB. cashew butter (other nut butters would work if you can’t find cashew)
1 1/2 lbs. fresh spinach
15 baby portobella mushrooms, cleaned, stemmed and quartered

Directions

In a very large pan, cook the onion, garlic and bell peppers over medium heat, adding vegetable broth as needed to prevent sticking. Desiree uses a nonstick pan, but it takes a super large pan to hold 1 1/2 pounds of spinach. Our largest pan wasn’t nonstick, but worked fine. After the veggies are half-cooked, about 5 minutes, add the BASIL, CRUSHED RED PEPPER, CALIFORNIA SEASONED PEPPER, ONION, GARLIC and salt and continue to sauté until cooked but not browned, about 5 minutes. Reduce heat to medium-low if necessary to prevent browning. Add the remaining vegetable broth and cashew butter and stir until well blended. Gradually add the spinach, folding it into the mixture. Add the mushrooms and cook until they are softened, at which point the spinach will also be done.

Prep. time: 10 minutes
Cooking time: 15 minutes
Serves: 7

Nutritional Information

Servings 7; Serving Size 1 cup (208g); Calories 90; Calories from fat 20; Total fat 2.5g; Cholesterol 0mg; Sodium 250mg; Carbohydrate 9, Dietary Fiber 5g; Sugars 3g; Protein 6g.

penzeys.com

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

CAULIFLOWER MASH


1 head of cauliflower
1/2 cup sour cream
1/2 cup shredded Cheddar cheese
1 teaspoon dry ranch salad dressing mix (such as Hidden Valley Ranch®)
1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1 tablespoon butter, cut into small pieces, or more to taste Add all ingredients to list...
Directions
Prep

Preheat oven to 350 degrees F (175 degrees C).
Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until very tender, 15 to 20 minutes. Transfer cauliflower to a bowl, mash, and strain excess water.
Mix cauliflower, sour cream, Cheddar cheese, ranch dressing mix, onion powder, and garlic powder together in a 9-inch baking dish; top with butter.
Bake in the preheated oven until bubbling, 30 to 45 minutes.

Recipe submitted by Trish Marks Harris

VEGETABLE SIDE DISH: CAULIFLOWER GRILLED CHEESE(click here to print)

Cauliflower Grilled Cheese
Nutrition
Amount per Serving
Calories: 310...
Protein: 24.5g
Total Fat: 21.0g
- Saturated Fat: 9.5g
Cholesterol: 125mg
Total Carbohydrate: 10.0g
- Dietary Fiber: 3.5g
- Total Sugar: 3.5g
Sodium: 855mg

Ingredients:
•Oil cooking spray
•1 head cauliflower, cut into florets
•2 teaspoons extra virgin olive oil
•3 tablespoons grated Parmesan (or grated Pecorino Romano cheese)
•1 cup grated reduced-fat sharp cheddar cheese, divided
•1 egg, lightly beaten
•1 egg white
•¼ teaspoon kosher salt
•¼ teaspoon ground black pepper
•4 slices tomato
Preparation:
Preheat the oven to 450˚. Line a large rimmed baking sheet with parchment paper or aluminum foil and spray with cooking spray. Set aside.
In a food processor, grind cauliflower so it resembles rice.
Heat olive oil in a large non-stick skillet over medium-high heat. Add cauliflower and sauté for 10 to 15 minutes to get all the moisture out (that way, dough is not too wet). Let cool for a few minutes.
In a large bowl, combine Parmesan and ½ cup grated cheddar cheese, egg, egg white, kosher salt and black pepper. Add cooled cauliflower and mix well.
Divide cauliflower mixture into 4 equal portions and flatten into “bread slices” on prepared baking sheet. Bake for 10 minutes. Carefully flip with a spatula, and bake for another 5 minutes. Remove from oven and let cool for a few minutes.
Top each of the “bread slices” with sliced tomato and 2 tablespoons of grated cheddar cheese. Put the baking sheet back in the oven for 3 to 4 minutes. Remove from oven and let cool for a minute. Enjoy with a knife and fork!

Recipe submitted by: Brenda Myers

SLOW COOKER: MONTREAL CHICKEN SOUP(click here to print)

MONTREAL CHICKEN SOUP

 1 lb cooked & diced or shredded chicken
8 oz ground sausage
5 oz real bacon pieces (not bacon bits) or cook up some bacon & crumble
1/4 cup onion chopped
3 cloves of garlic minced. I use the kind already done & in a jar.
1 small can sliced mushrooms
1/3 cup parsley chopped
1/8 tsp cayenne pepper
1/4 tsp black pepper
1 1/2 tsp Montreal steak seasoning
8 oz of cream cheese cut into bite size pieces
1 cup heavy cream
4 cups chicken broth

Brown up sausage with onion & garlic & bacon if not using bacon pieces. Just cut the bacon up into bite size pieces to cook up with the sausage. Drain grease. Put into crockpot & add remaining ingredients & mix well. Cover & cook on low in your slow cooker for 5-6 hrs. Comes out to about 2 carbs per 1 cup serving.

Recipe submitted by Sonja Dyer

MAIN DISH: CRACK SLAW(click here to print)

• CRACK SLAW
• 
  
•  lb ground beef
• salt and pepper
• 2 tablespoons toasted sesame oil
• 2 garlic cloves, minced
• 3 green onions, sliced
• 14 ounces coleslaw mix 
• 2 tablespoons coconut aminos (replaces soy sauce)
• ¹⁄₂ teaspoon sriracha sauce (this will be pretty mild so add to taste or you can use pepper flakes to taste)
• 1 (1 g) Splenda quick pack
• ¹⁄₂ teaspoon ginger paste (you could also use 1/2 teaspoon fresh minced ginger or ground ginger)
• 1 teaspoon white vinegar (any kind really)
• sriracha sauce (to garnish)

Directions

1. Brown ground beef and season with salt and pepper to taste.
2. Remove from pan and set aside.
3. Heat up sesame oil and sauté garlic, onions, and slaw in sesame oil until cabbage cooked to desired tenderness.
4. Stir in the soy sauce, Sriracha sauce, Splenda, ginger and vinegar.
5. Add back in hamburger. Mix well and serve!
6. Serve with additional Sriracha sauce on the side for people who want to add spice

serves 4; 8 carbs
food.com

MAIN DISH: SALMON LOAF WITH CUCUMBER SAUCE(click here to print)

SALMON LOAF WITH CUCUMBER SAUCE

• 1 (16 ounce) can canned salmon, thoroughly drained and flaked 
• ¹⁄₄ cup butter, at room temperature
• ¹⁄₂ teaspoon salt
• 3 tablespoons lemon juice
• 2 tablespoons onions, finely grated
• 2 garlic cloves, finely grated
• 1 teaspoon dried parsley
• 1 teaspoon fresh dill, finely chopped
• 1 cup  crushed pork rinds
• ²⁄₃ cup heavy whipping cream
• 2 eggs, beaten
• ¹⁄₂ tablespoon parmesan cheese

• Cucumber Sauce

• ¹⁄₄ cup butter
• ¹⁄₄ cup flour (or low carb thickener)
• 2 cups heavy whipping cream (or full fat coconut milk)
• 1 ¹⁄₂ cups grated cucumbers
• 1 teaspoon paprika (mild or hot, depending on your preference)

Directions

1. Preheat the oven at 325ºF.
2. Combine the salmon with the butter.
3. Add salt (to taste), lemon juice, grated onion, grated garlic, parsley and dill.
4. 
   
5. Add the beaten eggs.
6. Add the Parmesan.
7. Stir the crushed pork rinds mixture into the salmon mixture.
8. If the mixture seems too dry at this point, add a little of the reserved brine (about a teaspoon at a time) or if you have more lemon juice available, a little more lemon juice (a teaspoon at a time).
9. Spoon the mixture into a lightly greased 9x5x3-inch loaf pan.
10. Bake at 325°F for 45 minutes, or until cooked.
11. THE SAUCE: grate the cucumber.
12. Melt the butter in a pan over a medium-low heat.
13. Blend in the flour. (or low carb thickener)
14. Gradually add the milk, stirring constantly, until the sauce is thickened and bubbly.
15. Add the grated cucumber and paprika.
16. Stir to blend.
17. Serve with the salmon loaf and your favorite  salad or vegetable side dishes

SERVE WARM OR COLD; 10 carbs; serves 6

food.com

SOUPS: LOW CARB SALMON CHOWDER(click here to print)

LOW CARB SALMON CHOWDER

Ingredients

Nutrition

Servings 4-6 Units US

• 1 ¹⁄₄ lbs salmon
• 1 onion
• 5 stalks celery
• 1 sweet red pepper
• 3 tablespoons olive oil
• 1 quart low sodium chicken broth
• 1 (8 ounce) package neufchatel cheese
• 1 head cauliflower
• lemon pepper
• garlic salt
• dill weed
• parsley

Directions

1. Chop the onion, celery, red pepper and saute in olive oil until softened.
2. Add 1/2 of the chicken broth and poach the fish in the stock with the vegetables. When the fish is just done, flake the fish and remove from heat.
3. Cook the cauliflower, separated into flowerets, in the chicken stock until tender.
4. Add the neufchatel cheese and allow it to melt over low heat.
5. Blend the cauliflower, stock and cheese with a stick blender, in a food processor or in your blender.
6. Add the 'cream' mixture to the fish and vegetable/stock mixture.
7. Season to taste with salt, lemon pepper, dill and parsley

serves 4-6; 10 carbs

food.com

DESSERTS AND TREATS: LOW CARB SNICKER BARS(click here to print)

                   
HOMEMADE LOW CARB FROZEN SNICKER BARS

Cream Filling
7 5/8 ounces  Nestle Media Crema (Table Cream) -- (1 can)-available in Mexican section of Walmart
1/3 cup  powdered sweetener of your choice -- (powder granulated sweetener in coffee grinder)
8 pieces  Lindt 85% Cocoa Bar -- chopped
2 cups  LC-Marshmallow Fluff Mix -- prepared as directed
4 ounces  cream cheese
20 drops  Marshmallow flavor drops, Capella -- (optional, but adds to the flavor)
Caramel/Peanut Butter Layer
1/4 cup  butter
1/4 cup  granulated erythritol or xylitol based sweetener of choice
1/4 teaspoon  blackstrap molasses (OR dark molasses) TIP: I use torani sugar free gingerbread syrup for less carbs
2 tablespoons  half and half -- (OR heavy cream)
1/4 cup  natural peanut butter -- (no sugar added)
1/2 cup  peanuts, dry-roasted -- salted
Chocolate Coating
2 ounces  unsweetened chocolate squares -- chopped
1/4 cup  coconut oil
1/3 cup  powdered sweetener of choice

Cream Filling: In medium saucepan, add table cream and powdered sweetener. Heat to almost a boil. Turn off heat and stir in chocolate pieces.  Stir with wire whisk until smooth and creamy. Place pan in an ice bath for 5 min. whisking all the while.

 Add the marshmallow fluff, cream cheese, and Capella drops and beat until smooth and creamy.  Pour into an 8x8 pan lined with nonstick foil.  Place in freezer until firm.

Caramel/Peanut Butter Layer: In heavy medium saucepan, add butter, granulated sweeteners, and blackstrap molasses.  Stir over high heat until butter is melted and mixture is very bubbly.  Turn down heat to medium and very, very slowly, just a little at a time, add the half and half, OR cream, while whisking vigorously. When all the cream is added, keep whisking and cooking for about 2 more minutes. Remove from heat. Add peanut butter and beat until smooth and creamy with electirc mixer.

 Stir in nuts.  Pour on top of frozen cream filling. Freeze until firm about 1 hour.

Chocolate Coating: In a small bowl place chocolate pieces, coconut oil, and powdered sweetener.  Microwave 30 seconds, stir, if needed  microwave again in 15 sec. increments, stirring in between, until melted and smooth.

Remove bars from pan. Cut into 16 squares and dip into the melted dark chocolate. Lay out on wax paper lined sheet and keep frozen.

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16 Servings: Per Serving: 250 Calories; 21g Fat (83.2% calories from fat); 4g Protein; 6g Carbohydrate; 2g Dietary Fiber

ginnyslowcarbkitchen

MAIN DISH: BROCCOLI LEEK QUICHE(click here to print)

BROCCOLI LEEK QUICHE

•  package knorr leek soup mix (omit for keto and use 1 cup of Leeks instead)
• 1 (10 ounce) package broccoli, thawed drained and chopped
• 1 ¹⁄₂ cups shredded cheddar cheese
• ¹⁄₂ cup diced ham
• ¹⁄₄ teaspoon pepper
• 1 unbaked 9 inch pie shell (Atkins pastry recipe here )
• 3 eggs
• 1 ¹⁄₂ cups half-and-half

Directions

1. Preheat oven to 375 °F.
2. In a large mixing bowl mix soup mix, broccoli, cheese, ham, and pepper.
3. Place pie shell into 9 inch pie pan and spoon broccoli/cheese mixture into unbaked pie shell.
4. In another mixing bowl mix eggs& half and half.
5. Pour over broccoli/cheese mixture in pie shell.
6. Bake 40-45 minutes until knife inserted 1 inch from edge comes out clean.
7. Let stand 10 minutes before serving

10 carbs; serves 6

SANDWICHES: AVOCADO, PROSCIUTTO, AND EGG(click here to print)

AVOCADO, PROSCIUTTO, EGG SANDWICH


1/4 cup mayonnaise
2 tsp. prepared wasabi paste

4 ounces thinly sliced prosciutto
1 avocado halved, seeded, peeled, and sliced
1 cup sunflower seed sprouts, alfalfa sprouts, or salad greens
8 slices low carb wheat bread low carb bread recipes here

In a small bowl stir together mayonnaise, wasabi paste, and brown sugar, set aside. In a skillet fry the prosciutto over medium heat until crisp. Remove from skillet.. Fry 4 eggs in butter (if you don't want them runny, do the eggs over medium and prick the yolk with a fork)  add salt and pepper.

To assemble sandwiches, layer avocado, prosciutto, eggs and spouts or salad greens on four of the toasted bread slices. Spread 1 tbs. of the mayo mixture on one side of each of the remaining bread slices. Place on top of sandwiches.  Makes 4 sandwiches.   6 carbs

adapted from Good & Fresh Magazine

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