Friday, September 17, 2010

Cinnamon Bread

5 eggs, separated
1 cup vanilla whey protein or egg white protein
4-8 tablespoons of cinnamon (depends on how much you like cinnamon!)

Preheat the oven to 375 degrees. Separate the eggs and whip the whites until very stiff. Slowly add in the whey protein. Blend until smooth and then very gently add in the yolks (try to keep the whites fluffy).Grease a bread pan and pour the mixture into the pan. Bake at 375 degrees for 45 minutes. Turn off the oven and leave the bread in to cool slowly. After an hour, take the bread out. Once totally cool, cut into 12 large slices. I love mine toasted with cream cheese! It also makes great French toast.

Pecan Sandies

1 1/2 cup Vanilla Whey
1 1/2 cup chopped pecans
1/2 teaspoon salt
2 teaspoons pure vanilla extract
1 egg
1 cup butter
1/2 cup erythritol and 1 package Splenda

Preheat oven 350o

Mix all ingredients until well blended.  Drop by tablespoons on to an ungreased cookie sheet bake for 7-10 minutes

Cheesy Dehydrated Popcorn

1 head of cauliflower, broken into 1 “ florets
1-2 tablespoon butter, melted
1/4 cup walnuts, or sunflower seeds
1/4 cup Parmesan cheese
1 teaspoon salt

Place cauliflower "popcorn" pieces into a large ziplock bag and coat with melted butter.
In food processor add nuts (or seeds), Parmesan  and salt, process until finely ground. 
Pour over florets and close top. Shake bag until cauliflower is coated.
Place in dehydrator. Dehydrate at 110 degrees for 6 hours, or until slightly crunchy. If you want it really crunchy, dehydrate for 10 hours. If you fully dehydrate the cauliflower, it will have a week shelf life.

Saturday, July 17, 2010

Graham Crackers

1/2 cup vanilla whey (Jay sugar)
3/4 cup almond flour (doesn't need to be blanched, but helps:)
1/4 teaspoon baking soda
1/4 teaspoon iodized sea salt
1/4 cup butter or coconut oil
1 tsp cinnamon
2 teaspoons Truvia (or Yacon syrup)
2 TBS vanilla almond milk (just enough to hold dough together)

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk and sweetener to form a stiff dough. On parchment paper (lightly sprayed with olive oil spray), roll the dough out to 1/8 inch in thickness. Cut into squares and "score" with a fork (to look like graham crackers). Place squares 1 inch apart onto cookie sheets. Bake for 5 to 7 minutes in the preheated oven, until edges are lightly browned. Remove from cookie sheets to cool on wire racks.

Enjoy with a glass of unsweetened vanilla almond milk: 40 calories, 0 sugar (comparred to skim milk: 90 calories, 12g sugar)

Nutritional Info for the WHOLE Batch (using Truvia): 995 calories, 19 carbs, 9 fiber

Beef Stroganoff

1 pound ground beef, or thinly sliced beef
Butter, for frying
Half a small onion
1 tsp tomato paste
1 clove crushed garlic
2 cups beef broth
1/2 cup sour cream

Fry the meat and mushrooms in butter on medium/high heat. Remove from the skillet and sautee onions and garlic till onions are tender. Add tomato paste, then the meat. Pour enough beef broth to almost cover the meat. Simmer on low till meat is tender, about 1 1/2 hour... and about 30 minutes for ground beef. Most of the broth should have evaporated. Taste and add salt and pepper to taste. Add in the sour cream and heat through.

Serve over Cabbage noodles

Cabbage Noodles

Slice cabbage into egg noodle widths. Stir fry in butter (or you could boil it in water) for 5-10 minutes or until very tender.

Nutritional info (per cup)
White Pasta = 43 carbs, 5 fiber, 246 calories
Cabbage = 5 carbs, 2 fiber, 22 calories

Friday, July 16, 2010


2 eggs
3 scoops whey protein powder (vanilla)
1 stick butter
1/2 cup sweetener (I use liquid sweet n low)

Melt butter, add eggs, whey protein powder and sweetener. Mix well and put in a 6x6 baking dish. Cook on 325 for about 15-20 minutes. Makes 9 servings. Each serving has about 1g carb per piece, depending on the whey protein powder you use.
Counts per batch: Cal:1347 Fat:364 Carb:8.8
Per 1/9th: Cal:150 Fat:40.4 Carb: 1

For the chocolate:
2 eggs
2.5 scoops whey protein powder
2 tbsp unsweetened cocoa powder
1 stick butter
1/2 cup sweetener

Per Batch: Cal:1322 Fat:364 Carb:13.3
Per 1/9th: Cal:147 Fat:40.4 Carb:1.5

Edited to add: If you want these less cake like and more hard and portable and "bar like" only use 1 egg. The counts for the recipe this way is:
Per Recipe: Cal:872 Fat:312.8 Carb:8.8
Per 1/9th: Cal:96.9 Fat:34.76 Carb:1

I used the Body Fortress brand at Walmart but if you used Jay Robb or another lower carb brand they wouldn't even have that many carbs! The Jay Robb brand would reduce the carbs from 8.8 to 3.8.

Shake 'N Bake Mix - Low Carb Style

2 cups dried onion
2 teaspoons kosher salt
1/2 teaspoon pepper blend
1/4 teaspoon cayenne pepper
1/4 teaspoon red pepper flakes
1/2 teaspoon ground sage
1 teaspoon dried rosemary
1 tablespoon sweet paprika
1 teaspoon dried thyme
1/2 teaspoon dried basil
2 bay leaves crushed
1 1/2 cups grated Parmesan cheese
1/4 C Protein Powder

Place dried onion in a food processor or blender. Pulse for 1 minute. Add everything except the Parmesan Cheese and pulse for 1 minute. Add the Parmesan and pulse for about 10 seconds.

You can use this as a coating for fried fish, fried chicken, country fried steak, chicken wings, pork chops, etc.

Tuesday, July 13, 2010


3 egg whites
1/8 tsp cream of tartar
1/2 cup shredded cheddar cheese (frozen, I put mine in the freezer the night before)

Kernel's White Cheddar Popcorn Seasoning

Preheat oven to 300 degrees. Put the frozen cheese in a food processor chop, until it's in tiny little pieces.

In a mixing bowl, blend the first two ingredients, at high speed, until whites form stiff peaks. Sprinkle the chopped cheese, on top of the egg whites. Then, with a a rubber spatula, fold the cheese into the egg whites, VERY CAREFULLY, being careful not to disturb the fluffy whites, but thoroughly spread the cheese, throughout.

Carefully place the mixture into a large Ziplock baggie, cut a ½ inch hole in the corner of baggie. Gently squeeze onto cookie sheet in CHEETO-like shapes. Grease cookie sheet,very well. Lightly sprinkle popcorn seasoning on top of each puff.
Bake at 300 degrees, for 30 minutes. (The longer you can bake them without them getting too brown, the crispier they will be.) Let cool, Store in a tightly sealed, air-tight container.

* These are sooooooo good I am going to make a double batch tomorrow*

Friday, May 7, 2010

Sandwich Bread

3/4 cup flax meal
1 1/2 teaspoon Baking Powder
2 teaspoon Italian Blend Seasoning
3 Large Eggs
3 tablespoons Olive Oil
Sprinkle of Parmesean on top

Mix the dry ingredients in a loaf dish (like the holiday-size, banana nut bread, etc.). Add eggs and oil, mixing very well. I notice that if the dry ingredients are not thoroughly mixed, or the wet-big pockets are left in the bread, so mix it up good! Sprinkle Parmesean Cheese on top.

Microwave for about 3-minutes, my microwave takes 2:50 to complete.

Pop out of the baking dish.

Slice the loaf in half. Then slice each half in half, making 4 slices total. Each slice should have 1.13 total net carbs, or each complete sandwich should have 2.25 total net carbs. Each slice is about 3/4 inch thick.

Tuesday, May 4, 2010

Chipotle Sauce

1 cup mayonnaise
2 tablespoons minced garlic
1 teaspoon chipotle powder
2 teaspoon fresh lemon juice

Wisk together, chill
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • 1 cup mayonnaise
  • 2 tablespoons finely chopped chives
  • 2 minced garlic cloves
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chipotle chile powder or chipotle hot sauce
  • Salt and peppe
  • Saturday, May 1, 2010

    Chewy Nut Cookies

    Chewy Nut Cookies

    Makes eight to twelve cookies

    1 cup blanched almond flour
    2 tablespoons organic unsalted butter
    1/4 cup Slenda
    1/2 teaspoon pure vanilla extract
    1/4 teaspoon cinnamon
    1/2 teaspoon aluminum-free baking powder
    1/16 teaspoon sea salt
    1/2 cup chopped, toasted pecans

    Preheat oven to 275

    Chop pecans, and toast them for 12 minutes. Melt butter. Stir together all ingredients except almond flour and pecans. Mix in almond flour until a smooth dough forms, then fold in nuts until dispersed throughout dough. Shape into flat cookie rounds on parchment paper. Bake for 12-18 minutes, or until slightly browned around the edges. Let cookies cool and harden for a full 10 minutes before removing from parchment.

    Mint Chocolate Cake

    Cake Layer

    1 Egg

    1 oz Cream Cheese

    1 Tablespoon Butter

    1 Tablespoon cocoa powder
    1 Tablespoon Powdered Erythirol
    1 Scoop Stevia
    (the little spoon that comes with it)
    6 Drops liquid Splenda

    Egg, Soften Cream Cheese, and Butter to room temperature. Mix everything except Egg on high until very well blended, then add egg and mix on low till blended. Bake at 375 for about 15 minutes. This will rise very high, and fall quite a bit, but thats ok, that's what gives the cake layer its dense texture. Makes (2) 4" round cakes. Cool in refrigerator while preparing other layers. This has a great "cake like" texture, and the Erythritol lends itself well.

    Mint layer
    2 1/3 Tablespoons Butter

    1 oz Cream Cheese

    14 drops Mint Extract (I used the liquid Stevia dropper)
    2 Tablespoons Powdered Erythritol
    13 drops Liquid Splenda
    2 Scoops Stevia (the little spoon that comes with it)

    Soften Butter and Cream Cheese to room temperature. Mix all ingredients till blended.
    Spread onto cooled cake layer. The Erythritol does have a cooling effect in this layer, and even a little grit, but it's no big deal since it's a mint layer anyway, and the grit isn't overbearing when combined with the other two layers.

    Chocolate Topping
    2 Squares Lindt 85
    % Chocolate Bar
    1/2 Tablespoon Butter

    1 1/2 teaspoons Heavy Cream

    14 drops Liquid Splenda

    Melt all ingredients in skillet or microwave. Spread on top of mint layer and sides.
    This is very tasty, similar to chocolate frosting!

    Tuesday, April 27, 2010

    Chocolate Squares

    3/4 cup Splenda Granular
    1/4 cup whole or skim milk powder (Hispanic section of Super Wal*mart)
    3 tablespoons whipping cream (or evaporated milk)
    2 tablespoons powdered erythritol
    2 tablespoons unsalted butter, melted
    1 tablespoon water
    1 teaspoon olive oil
    ½ teaspoon vanilla extract
    2 oz (2 squares) unsweetened baking chocolate

    In blender, combine Splenda Granular, milk powder, whipping cream, erythritol, butter, water, olive oil and vanilla extract; blend. In cereal bowl, place 2 squares baking chocolate. Pour boiling water over chocolate and pour off when molten (test with a sharp, pointy knife). Add to blender; blend until combined. Spread in two mini loaf pans, or whatever metal or glass pan you have on hand and freeze. Cuts easily right out of the freezer with a blunt knife into pieces for a nice chocolate fix and pick-me-upper.

    *** A lot of my recipes are borrowed from other low-carb web sights***

    Friday, April 23, 2010

    Peperoni Pockets

    8 slices of large, deli sliced peperoni, thin
    slices of cheese, I use cheddar and Parmesan

    Put a small amount cheese in the center of peperoni, cover with another slice. Microwave for 1 minute. Peperoni seals itself (usually) and forms a pocket for the cheese. Transfer to a paper towel.

    You can stuff the peperoni with so many other ingredients such as: mozzarella and pizza sauce, riacotta and meatball pieces, jalapenos and taco cheeses. The list goes on!!

    Wednesday, April 21, 2010

    Cheeseburger Pie

    1 pound ground beef
    1/2 cup onion, chopped,
    4-8 ounces cheddar cheese, shredded
    1/2 cup heavy cream
    1 can diced green chilies
    fresh chopped garlic to taste. If I don't have fresh garlic then I just add garlic powder or garlic salt.
    2-3 eggs
    black pepper, salt to taste.

    Brown the meat and onion. Beat the eggs with the cream in a large bowl. Add the meat and cheese and mix well. Pour into a greased 9 1/2-10" pie plate. Bake at 400º 25-30 minutes until browned and it appears set. Let stand 10-15 minutes before cutting to allow to firm up.

    If you want to spice it up even more, you can use Jalapeno Jack cheese for part of the cheddar cheese above.. gives it a WONDERFUL KICK.....

    I make a couple of these at a time so that there is some left over to freeze. I put these in the 3 svg size bowls. But I also put a few 1 svg size in little bowls or aluminum foil, to take out and nuke for a quick snack or lunch.

    Makes 6 servings
    Can be frozen

    Cauliflower Lasagna Tweeked

    Cauliflower Lasagna

    2 cups (about 10 ounces) cooked cauliflower, grated, riced or shredded

    4 cups shredded mozzarella cheese (16 ounces)

    2 eggs

    Preheat oven to 450 degrees.

    Spray 2 rectangular cookie sheets with non-stick spray.

    Put cauliflower in bullet (blender) until mash potato like, mix with 4 cups of the mozzarella and the eggs in a bowl. Spread on cookie sheets in thin layers by plopping the dough about and then carefully pressing together (or apart). Keep fingers working until the dough forms a large rectangle roughly the size of the cookie sheet. Repeat with other sheet, pressing out until the dough is distributed. If it turns out you don’t have as much dough, press a longer, more narrow rectangle, roughly the length of the pan and half of the width, to keep noodle length uniform.

    Bake in oven for 15 minutes, or until top is golden and edges are lightly browned.

    Remove from heat and let rest for 10 minutes. Carefully run a metal spatula around the edges of the noodles to loosen and cool for 15-20 minutes.

    Using a pizza cutter or a knife, cut noodles lengthwise in fairly even strips about 2” wide. With a spatula, you will be able to lift and loosen noodles from the pan and handle them in your hands as you would regular lasagna noodles.

    Turn oven down to 3750


    1 large container ricotta cheese
    2 packages of shredded mozzarella (reserve some for topping)
    5 package of Splenda
    1 egg beaten

    3 cups LC tomato sauce
    Fillings such as: meatballs, sausage, olives, veggies

    Mix filling
    Pour about 1- 1/2 cups of sauce on bottom of pan
    Put one layer of C-Noodles, then put fillings on.
    Put one layer of C-Noodles, over that, then the ricotta, another layer of C-macaroni and then another 1-1/2 cups of sauce.
    Top with Mozzarella bake for 45 minutes

    Crock Pot Recipes

    4 cloves of garlic
    1/4d, chopped
    1 egg
    1 1/2 pounds of ground beef
    1/4 cup Parmesan cheese
    dried parsley (to taste)
    dried red pepper flakes (to taste)
    1 jar tomato sauce
    garlic powder
    dried onion
    dried oregano
    1 packet Splenda

    Mix the egg mixture, beef, cheese, parsley, red pepper, onions, and garlic
    Form the beef into meatballs slightly smaller than golf balls and fry them in olive oil until just browned on the outside ( not cooked through). Place the meatballs in the crock pot.
    Mix the tomatoes sauce with the remaining ingredients ( adjust all seasonings to taste). Pour this over the meatballs.
    Cook on low for 8 hours.

    There will be lots of fat floating in the sauce when these are done. Skim the top of crock pot before serving.

    Hot Chicken Salad

    2 cups diced cooked chicken
    1 1/2 cups diced celery
    2 green onion (sliced thin)
    1 cup LC croutons
    1/2 cup slivered toasted almonds
    1 tablespoon grated Parmesan cheese
    4 tablespoon Mayo
    1 tablespoon lemon juice
    1/2 teaspoon salt
    1/4 teaspoon curry powder (optional)
    2 T. bacon bits (optional)
    1/2 to 1 cup shredded cheddar cheese

    In crock, combine chicken, celery, onions, croutons, almonds, and Parmesan cheese.
    Toss together to mix.
    In a small mixing bowl, combine mayo, lemon juice, salt, and curry powder.
    Stir until well blended.
    Pour over chicken mixture and stir to coat thoroughly.
    Cover and cook on low for 2 to 3 hours.
    Sprinkle with bacon bits and cheddar cheese.
    Turn to high and cook another 20 minutes or until cheese melts.

    Southwestern Chicken
    1 can of Diced Tomatoes
    Chopped Onion
    Jar Jalapenos (make sure you get some of the juice in the crockpot!)
    Garlic Powder
    Onion Powder
    Chili Powder
    Black Pepper
    Bay Leaves
    Chicken Base
    1 Bottle of lc Beer
    7 or 8 Boneless, Skinless Chicken Breasts

    Mix all ingredients and let marinade over night in the refrigerator. Then in the morning
    place in the crock pot and cook on low for 6-8 hours.
    Remove the Bay Leaves and shred the Chicken with 2 forks.
    To serve you can just put it in a bowl and top it with shredded cheddar, fresh cilantro, salsa, black beans, and sour cream.

    Roast Beef

    3-4 pound beef roast (I've used London broil, bottom round, and chuck roast)
    1 package dry onion soup mix (Lipton's or Carb Options)
    8 oz. sliced mushrooms, OR dry mushrooms reconstituted per package
    1 12 oz. bottle low-carb beer

    Put the mushrooms in the bottom of the crockpot
    Set the meat on top of the mushrooms. Sprinkle the dry onion soup mix over the meat.

    Pour the bottle of LC beer around the meat (I leave the dry onion soup mix dry on top of the meat.) Cook on Low heat 3-4 hours, then turn the meat over and cook another 3-4 hours until very tender. It should cut with a fork when done.

    Ranch Chicken

    1 Whole Chicken
    1 packet Dry Ranch Mix Seasoning

    Cover inside of crock pot with crumbled foil and spray with cooking spray.
    Rinse chicken and pat dry.
    Sprinkle with Dry Ranch mix and lightly rub into chicken.
    Place in Crock Pot and cook on high 4-5 hours.

    Cubed Burrito Beef

    3 lbs. stew beef
    1 packet taco seasoning
    1 packet onion soup mix
    1 cup water
    1 packet brown gravy mix

    Put the beef in the crock pot. Mix the taco seasoning and soup with the water and pour over the beef. Turn the crock pot to low and cook for 8 hours, stirring on occasion.

    With a slotted spoon, remove the meat, leaving the juices in the crock pot. Add the gravy mix to the juices and stir. (you can turn the temp. up to high for a few minutes to help the sauce thicken) Return the meat to the crock pot.

    Roast Beef

    3 lb. roast beef (I like sirloin tip because it has a flat surface)
    1 envelope Italian dressing mix (like Good Seasons)
    1 envelope Hidden Valley Ranch dressing mix
    1 envelope brown gravy mix

    Place the roast in the crockpot then sprinkle the three mixes on top and kind of rub it in.
    Put all ingredients in crock pot on low for 8 hours.

    Italian Chicken

    8 boneless, skinless chicken breasts
    1/4 teaspoon salt
    1/4 teaspoon pepper
    1 chopped onion
    2 green bell peppers, cut into 1" pieces
    2 cup jarred pizza sauce
    1 cup shredded pizza cheese

    Sprinkle chicken with salt and pepper.
    Place in a 3 - 4 quart crockpot/slow cooker.
    Top with the onions and bell pepper.
    Pour the pizza sauce over all.
    Cover and cook on low for 4 - 5 hours, until chicken
    is thoroughly cooked.
    Stir well.
    Sprinkle with cheese and let stand 5 minutes to melt cheese.

    Makes 8 servings.


    1 pound of stew beef, tenderized
    2 cans tomatoes, diced
    2 small cans mushrooms with liquid
    3 stalks diced celery
    2 onions quartered
    1 tablespoon garlic powder
    1-2 bullion cubes

    Put all ingredients in crock pot on low for 8 hours.

    Rotisserie/"Deli" Chicken

    1 whole chicken
    tin foil (any "weight")
    spray cooking oil
    seasoning of your choice (see my note*)

    Spray the bottom of the crockpot with olive oil non-stick cooking spray. Next, take pieces of tin foil (aluminum foil) and ball them up, placing them in the bottom of the crockpot. The chicken is going to "sit" on the foil balls. Cover the bottom of the crockpot with tinfoil balls. Spray the chicken with the olive oil spray and season with Lawry's seasoned salt.
    Bake on high for 4 hours.

    **Notes: The tin foil and the time/temp are "non-negotiables"

    Peanut Butter Protein Bars

    Peanut Butter Protein Bars

    ¼ cup butter
    ½ cup peanut butter (pref chunky) at room temperature
    4oz cream cheese, softened
    1 ¾ cups vanilla flavored whey protein powder
    1 Tablespoon vanilla
    2 tablespoons Slenda
    ½ cup chopped peanuts

    Melt the butter (a microwave works well for this), and add the peanut butter and softened cream cheese to it. Mix together with a spoon (no need to drag out a blender or mixer), and then add the protein powder, vanilla, Splenda and peanuts; stir well. (It will be very crumbly)

    Taste and see if it is sweet enough. If not, add a little more Splenda.

    Press the mixture firmly into an 8x8 inch pan. Slice into 12 pieces and put the whole pan in the freezer. Remove when the bars are firm.
    Yield: 12 bars, each with 9 grams of carb, 1 gram of fiber, for a total of 8 grams of usable carbs and 31 grams of protein.
    *For storage, it’s a good idea to package these in individual zipper –lock bags in the freezer.

    Monday, April 19, 2010

    Chocolate Gems

    1 cup sugar free chocolate
    1 stick of butter
    1/2 cup Sweetener (I use an Erythritol/Stevia blend - the original recipe called for 3/4 cup but they were too sweet for me)
    2 large eggs
    3/4 cup Almond flour
    1 teaspoon vanilla extract

    Heat oven to 375°F. Melt 1 cup chocolate chips and butter in 1-quart saucepan over low heat, stirring occasionally, until smooth (OK right I suppose you could, but seriously 1 minute in the microwave in a mixing bowl worked fine). Pour into medium bowl; cool 5 minutes. Add sugar and eggs to cooled chocolate; mix well. Gradually stir in flour. Stir in remaining chocolate chips and vanilla.

    Place foil or paper mini muffin cups (1 1/4-inches wide at bottom) into mini muffin pans. Spoon chocolate mixture into each cup, filling 3/4 full. Bake for 10 to 13 minutes or until center is set. Cool completely.
    Makes 3 dozen gems.

    TIP: If you don’t have a mini muffin pan, use foil (NOT PAPER) mini muffin cups and place onto ungreased cookie sheet. Fill as directed. Bake for 9 to 11 minutes.

    TIP: Foil mini muffin cups vary in size. Measure across the bottom of the cup to make sure you have the correct size for specified baking time.

    TIP: Smaller mini muffin cups (1-inch wide at bottom) will yield 4 dozen gems. Bake as directed.

    Protien Power Custard

    2 eggs
    3 tablespoon of butter
    1-1/2 scoops of whey protein (chocolate or vanilla
    2 big spoonfuls of cream cheese
    2 packets of Splenda (optional)

    Melt butter, then mix egg, whey protein, cream cheese and Splenda into bowl. Stir up until only a view lumps are left. But in oven dish and bake at 375-400 degrees. I only put it in the oven for about 5-7 minutes, because then the outside is nice and fluffy while the inside is still nice and creamy!!!

    Lo-Carb Rice Crispy Treats

    2.7 oz. SF marshmallows
    1.5 cups Dixie diners Smaps Crispy Treats (
    1.5 tablespoon butter

    Microwave marshmallows and butter 2 to 3 minutes stirring half way through.
    stir in Smaps then press into glass dish

    cool cut and enjoy!

    3 krispie treats 2 carbs each

    Microwave Custard

    1 large egg, beaten
    1/2 cup heavy cream
    1/4 cup water
    1/2 teaspoon vanilla
    1/4 teaspoon Splenda granular
    Beat with fork and add to a glass custard dish.

    2 tablespoon cream
    2 packages of Splenda (taste if it needs more, add more)
    1/8 cup chopped pecans
    1 tablespoon butter

    Put topping ingredients and in pan and cook until a caramel color is reached, let cool

    Place custard dish in another glass dish that is with water to level of custard, add topping
    Microwave on high for 6 min.

    Artisan Flat Bread (Ciabatta/Foccacia) & Pizza Recipe

    Artisan Flat Bread (Ciabatta/Foccacia)

    Preheat oven to 350

    8 oz cream cheese
    4 eggs
    1/2 cup almond flour

    1/4 cup Parmesan cheese
    3/4 cup Atkins bake mix (I use the homemade Atkins mix instead of recipe to follow)
    1 teaspoon fresh minced garlic
    1/2 teaspoon salt
    1/4 teaspoon pepper
    1 tsp baking powder
    1 cup shredded Italian cheeses (I use pre-shredded from the store)

    2 teaspoon of assorted herbs such as: garlic, basil, oregano
    1 tablespoon of olive oil

    Mix the first 9 ingredients in the food processor until smooth.
    Then by hand mix in Italian cheese

    Pour out onto a jelly roll pan lined with parchment and spread from edge to edge evenly with a spatula - it is sticky and this will take some time (if you use a smaller pan it will be very thick and you can't make sandwiches with it)

    Sprinkle with assorted herbs
    Bake until nicely browned on top (my oven is about 30 minutes, but watch it from 20 on)

    Remove from oven and brush with oil
    Pop out of pan and cool on a wire racks.

    For 12 servings I get the following per serving:

    Cals 192, Fat: 16, Carbs: 3, Fiber: 1, Net Carbs 2, Protein: 9


    1 cup soy flour
    2 cups soy protein isolate
    2 tablespoons baking soda
    1 tsp salt
    2 tablespoon Spenda, granular

    Mix well and then sift together. I store mine in the refrigerator and use in the same proportions as any recipe calling for low carb bake mix. I usually use the bake mix as a slight addition in other recipes

    3 carbs per 1/2 C

    Riacotta Pizza
    1/3 pound broccoli from trimmed broccoli bin in produce section, 1/3 head
    1 tablespoon extra-virgin olive oil, 1 turn of the pan
    3 cloves cracked garlic
    1/2 pound chicken breast cut for stir fry or chicken tenders
    Salt and freshly ground black pepper
    1 cup part skim ricotta cheese
    10 sun dried tomatoes in oil, drained and sliced
    1 cup shredded mozzarella cheese, available on dairy aisle
    12 to 15 leaves fresh basil, torn or stacked and thinly sliced

    Preheat oven to 500 degrees F.

    On a 12-inch nonstick pizza pan, stretch out your dough and form the (dough recipe above). Drizzle 2 teaspoons extra virgin olive oil on crust and spread it with a pastry brush over the dough to the edges. Sprinkle crust with 2 tablespoons grated Parmigiano-Reggiano.

    In a small covered saucepan, bring 2 inches water to a boil. Separate broccoli tops into florets, discarding lower stalks or reserving for soup. Salt water and add broccoli florets. Cook covered 3 to 5 minutes. Drain broccoli and set on cutting board. Chop broccoli florets into small pieces.

    Heat a small nonstick pan over medium high to high heat. Add oil, cracked garlic and chicken. Season with salt and pepper. Brown chicken breast cut for stir-fry or tenders until lightly golden all over, 3 to 5 minutes. Chop sauteed chicken and garlic on a cutting board into small pieces.

    To assemble pizza, dot crust with chopped broccoli bits and cooked chopped chicken. Dot crust with spoonfuls of ricotta and spread ricotta gently with the back of your spoon. Add sliced sun-dried tomatoes, scattering them around the pizza to the edges. Complete the assembly with a thin layer of shredded mozzarella, about 1 cup. Place pizza in oven on middle rack and lower heat to 450 degrees F. Bake 12 minutes, until cheese is deep golden in color and crust is brown and crisp at the edges. Remove pizza from the oven and let stand 5 minutes. Top with lots of torn or shredded basil. Cut pizza into 8 slices using pizza wheel and serve

    Sunday, April 18, 2010

    Deep Fried Green Beans

    This recipe is so quite and easy!!
    Deep fry fresh green beans and salt!!
    Tastes like french fries and goes well with lc Ketsup

    Thursday, April 15, 2010

    Quick Induction Low Carb Meals

    Buffalo Chicken Pita
    chicken strips cooked
    low carb pita
    buffalo sauce
    Parmesan cheese, fresh
    Ranch dressing

    Pepper Steak
    strips of steak with a few turns of peppercorn
    salad mix
    bacon strips
    hard boiled eggs
    Ranch dressing

    Browned Chicken Salad
    Browned chicken strips, shredded
    bacon, cooked and cut up
    1 package of Splenda

    Taco Salad
    browned ground beef (I like to put it into my bullet blender so the meat if fine)
    taco seasoning
    salad mix
    sour cream

    Taco Chicken Strips

    Cooked Chicken Strips
    taco seasoning
    onions & peppers
    green beans
    Pre cook onions & peps, brown chicken add taco seasoning. A few minutes before chicken is done add green beans.. toss together

    Big Mac
    hamburger, cooked
    mayonnaise mixed with sf ketchup
    pickles diced

    Egg Salad

    eggs, hard boiled
    pickles chopped
    bacon, cooked, chopped

    Chicken on Salad
    chicken strips browned
    salad mix
    dressing (I use Ranch)
    egg, hard boiled


    3 eggs, scrambled (I like mine county scramble, which is eggs mixed but not stirred too much)
    meat, chopped (I love bacon in mine)

    Bacon & Eggs
    bacon & eggs

    Hard Boiled Eggs
    Bring eggs to boil then to a simmer. Simmer for 15 minutes (perfect eggs each time)

    Deviled eggs

    eggs hard boiled, sliced length wise
    1 tablespoon of mayonnaise per egg
    mustard.. just a dab

    Mix egg yolks with mayo and mustard, sprinkle with paprika
    For variation: chop midget pickle and put on top of each egg or chopped Spanish olives

    ~Happy Low Carbing~

    Coconut Chocolate Protein Squares

    1/3 cup coconut oil
    1/4 cup whipping cream
    2 tbsp Sugar Free Syrup
    (I used Macadamia Nut), OR sugar free
    Pancake syrup
    1 tbsp butter
    1 cup chocolate whey protein
    2/3 cup powdered milk (I used whole milk powder)
    1/2 cup cocoa
    1/2 cup powdered erythritol
    1 cup unsweetened desiccated coconut (divided)

    In food processor, process coconut oil, whipping cream, Da Vinci® Sugar Free Syrup, butter, chocolate whey protein, powdered milk, cocoa and erythritol. Stir in 3/4 cup coconut. Press into lightly greased (spray bottom of pan lightly with Pam) 9 x 5-inch loaf pan. Sprinkle remaining coconut over top and press coconut into mixture with back of a soup or dessert spoon. Freeze until firm and then refrigerate. Cut into 8 pieces.

    ~Happy Low Carbing~

    Wednesday, April 14, 2010

    Cool Whip

    Cool Whip

    This is good for about 2 cups of cream.

    Soak 1/2 teaspoon of plain gelatin in 1 tablespoon of cold water for 5 minutes.

    Place the gelatin and cold water in a heat resistant container and set in a small pan of very hot water just until the gelatin is dissolved. If heating on a stove, do not allow the gelatin to boil.

    After gelatin has dissolved, set it aside to cool. Allow it to cool to about body temperature. Note: if the gelatin is too hot it will deflate the whipped cream when it is added and if it is allowed to cool too much it will thicken too much and not incorporate into the cream.

    Whip the cream, and add the gelatin after the sweetener and flavoring has been whipped in but before the cream forms soft peaks.

    Once the gelatin is incorporated in the whipped cream, beat until cream forms soft peaks, and then stop beating with the electric mixer. Finish whipping with a wire balloon whisk to bring the cream to the desired consistency.

    If the whipped cream is to be spread on a cake or dessert, use immediately because it will set quickly and become difficult to spread.

    Low Carb Doughnut Holes

    Low Carb Doughnut Holes (4 carbs for whole recipe)

    1 large egg
    1/4 cup melted butter
    2 tablespoons Splenda
    1 teaspoon vanilla
    1 scoop vanilla whey protein powder
    cinnamon -- for topping

    Taste- and texture-wise, these fall somewhere in between true doughnuts and funnel cakes. They cook very fast, so make sure you have everything on hand!

    Heat about 1 inch of oil in a heavy skillet until it's hot enough for frying. While the oil heats, beat the egg lightly with the melted butter, then add the Splenda, protein powder, and vanilla. Whisk together until all the lumps are pretty much broken up, then let it rest a minute or two and whisk a bit more (batter will still have a grainy look to it, but that's fine). Using a large tablespoon or serving spoon, drop the batter by large tablespoonfuls into the hot oil in batches of 4. Fry until bottoms are golden-brown, which will only take a few seconds, then flip. Drain on paper towels, then sprinkle with Splenda and cinnamon to taste and serve hot.

    Makes about 8 doughnut holes, servings 2-4.

    Tuesday, April 13, 2010

    What You Can Eat in Atkin's Phase One

    Simply go to , for added support go to My screen name is mmorris.

    Monday, April 12, 2010

    Crock Pot Beef Goulash

    Crock Pot Beef Goulash

    4 pounds Beef, cubed
    5 tablespoons Olive Oil
    2 cup Mushrooms, sliced
    1 Large onion -- chopped
    1 large can crushed tomatoes
    1/2 cup Water
    2 Bay leaf
    1 teaspoon Salt
    1 teaspoon Pepper
    2 teaspoon Paprika
    1/2 pint Dairy sour cream

    Heat oil in skillet and brown meat on all sides. Place meat in crock
    pot and saute mushrooms and onion a few minutes in a skillet. Now mix the mushrooms/onions in a bowl with the rest of the ingredients EXCEPT for the sour cream and pour over meat. Cook for 7-9 hours on low until beef is tender..(probably less if you cook it on high). Stir in the sour cream about 10 minutes before serving and keep warm.



    1 cup Splenda
    1/4 cup sugar-free syrup, toffee or caramel or hazelnut flavors
    1 stick butter
    2/3 cups polydextrose
    1 cup roughly chopped nuts of choice
    1/4 cup sugar fee chocolate chips

    In a large heavy pan combine syrup, sugar mix
    Bring to boil, stirring until Poly D is dissolved, add small amount of water if needed and continue to stir.

    Add butter. Cook on medium-high, stirring constantly, to the hard crack stage (300F) or just before if you are looking for a chewier candy.

    Remove from heat and pour over nuts which have been spread over a cookie sheet lined with nonstick Reynolds wrap or similar.

    Immediately, sprinkle chocolate chips evenly over toffee mixture in pan..

    Let cool, cut into squares

    Peanut Brittle

    1/2 cup Splenda
    1/4 cup water
    1 stick butter
    2 cups salted peanuts
    additional water

    In saucepan, combine polyD and water. Heat till polyD has melted. Add butter. Cook stirring, till syrup reaches 315 degrees. (As mine cooked, and got really thick, I added 2 Tab. water on 2 different occasions, and at the very end, 1 last Tab. of water, for a total of an additional 5 Tab. water. Each time, it boiled more vigorously, and the color of the syrup darkened. Have buttered cookie sheet ready. Add 2 cups of nuts, while pan is still on stove. Stir quickly to blend. Remove from heat and immediately turn out onto pan and use back of spoon to spread brittle out. Let cool. Break into smaller pieces. As with the original recipe, you can drizzle SF chocolate over the top.

    Taco & Chicken Fajita Seasonings

    Taco Seasoning
    2 teaspoons chili powder
    1 teaspoon salt
    1 teaspoon paprika
    1 teaspoon Splenda
    3/4 teaspoon crushed beef bouillon cubes
    1/2 teaspoon onion powder
    1/4 teaspoon garlic powder
    1/4 teaspoon cayenne pepper
    1/4 teaspoon cumin

    Approximately 2 tablespoons equals 1 store-bought seasoning packet.

    Chicken Fajita Seasoning
    2 teaspoons chili powder
    1 teaspoon salt
    1 teaspoon paprika
    1 teaspoon Splenda
    3/4 teaspoon crushed chicken bouillon cubes
    1/2 teaspoon onion powder
    1/4 teaspoon garlic powder
    1/4 teaspoon cayenne pepper
    1/4 teaspoon cumin

    Cinnaman Chese Danish

    Pastry portion:

    3 extra large eggs, separated (reserving 1/2 yolk for filling)
    1/4 teaspoon cream of tartar
    1/4 cup granulated Splenda
    1 teaspoon cinnamon
    3 tablespoons ricotta cheese or sour cream


    4 ounces cream cheese, softened
    1/2 egg yolk (from above)
    1/4 cup granulated Splenda or 3 pkgs, etc.
    1/4 teaspoon vanilla
    you can add lemon, almond, orange, raspberry flavorings,
    if you want to this filling-about 1/4 tsp

    Pastry directions:

    Separate eggs, putting the whites in a large bowl and the
    yolks in a medium bowl. Take 1/2 yolk out and put it in
    a little dish to reserve for filling. With your electric beater,
    whip whites and cream of tartar until very stiff.

    Add sour cream or ricotta, cinnamon, sweetener to the yolks
    and beat well until smooth

    Gently fold yolk mixture into the whites, using a big spatula,
    being careful to get it all blended well. Then Spray a cookie
    sheet or muffin top pan (the best way), and plop 6 equal
    mounds of batter to make 6 Danish. Make an indent
    on each mound and fill with filling. Bake about 25-35 minutes
    at 300 until golden brown. Remove, cool and enjoy

    Filling: Microwave cream cheese until soft. Remove and add
    the 1/2 egg yolk, sweetener, extract, and flavoring. Fill pastries.

    Sunday, April 11, 2010

    Chicken Broccoli Alfredo, Chicken Roll Ups, Chicken Casserole, 2 cups diced cooked chicken

    Chicken Broccoli Alfredo For One

    1 leftover chicken breast
    1 cup of cooked broccoli
    oil and butter (about a tablespoon of each)
    1/3 cup cream
    1/2 cup Parmesan cheese
    3 garlic cloves- pressed or chopped fine

    Cut up a leftover chicken breast into chunks. Melt butter and oil in pan and add chicken and garlic. Cook for a couple of minutes over med-high heat until it's hot but don't burn the garlic. Pour in about 1/3 cup of cream and sprinkle the Parmesan cheese over it. Stir to combine. Cook until hot and cheese is melted. If it doesn't look cheesy enough, add some more parmesan and it will get all cheesy and thicker. If it's too thick, add a little cream. Pour over chicken and broccoli.

    Chicken Roll Ups
    4 chicken breast halves, pounded flat
    4 ounces cream cheese
    1/2 cup Parmesan cheese
    2 garlic cloves minced
    1/2 bag frozen broccoli flowerets, cooked and chopped

    Mix last four ingredients and divide mixture by 4. Spread over each half. Roll chicken, season with salt and pepper. Bake 425 for around 25-30 minutes.

    Chicken Casserole
    4 large chicken breasts, cooked and cut into bite-sized pieces
    1 12-16 oz bag of frozen broccoli florets, cooked
    8 oz shredded mild cheddar cheese
    1/2 cup heavy cream
    1/2 cup mayonnaise
    4-6 strips of bacon, crumbled
    1/4 cup grated Parmesan cheese

    Combine cheddar cheese, heavy cream and mayo in a microwave safe dish. Microwave about a minute or two until melted and stir until creamy. Place chicken and broccoli in a glass baking dish and pour cheese mixture on top. Stir until chicken and broccoli are well-coated. Top with crumbled bacon and Parmesan. Bake @ 350 for 20-30 minutes. Let stand for a few minutes before serving.

    2 cups diced cooked chicken
    8 ounces frozen broccoli cuts or florets, cooked and drained well
    1/4 cup sour cream
    1/4 cup mayonnaise
    1/2 teaspoon chicken bouillon granules dissolved in 1/4 cup hot water
    1 teaspoon garlic powder
    4 ounces cheddar cheese, shredded, 1 cup
    4 pieces bacon, chopped and fried until crisp
    Salt and pepper, to taste

    Put the chicken in a greased 1 1/2 quart casserole; sprinkle with a little salt and pepper. Top with the broccoli; season with salt and pepper. In a small bowl, whisk together the sour cream, mayonnaise, bouillon mixture and garlic powder; pour over broccoli. Top with cheese and sprinkle with bacon. Bake at 350º 25 minutes until hot and bubbly.

    Makes 4 servings

    Cookies & Brownies

    Freeken Good Cookies
    1 package softened cream cheese
    1 stick Butter (Must be butter)
    2 teaspoons vanilla (or sugar free syrup)
    1 cup finely ground almonds
    4 Tbsp baking mix or 1/2 cup almond flour
    9 packs Splenda
    1 cup unsweetened coconut

    Mix together and drop by tablespoon full on to ungreased sheet, leave space for cookie 3 in a row is good. Bring pan to sink, turn on cold water and get a few drops on your fingers at a time, flatten with wet fingers and swirl in a circle motion onto pan until cookies are round and quite thin.
    You can sprinkle nuts on top at this point or add a tiny bit of unsweetened jam, jazz them up many ways

    Cook for about 10 min at 400 or until nice and brown around edges
    Let sit on pan for about 5 min before removing with large spatula to cool flat.

    Almond Sugar Cookies

    1-1/4 cup almond flour
    1 cup Splenda
    1/4 cup butter, at room temperature
    1 large egg
    1 teaspoon vanilla
    additional Splenda, for decorating

    Pre-heat oven to 350 F. Line baking sheets with parchment paper or a non-stick baking mat. Stir together flour and Splenda. Blend in butter, egg and vanilla until well mixed. Form into 1-inch balls on a cookie sheet and flatten each with a fork. Sprinkle with additional Splenda. Bake for 8 minutes or until set but not brown. Allow to cool for 2 minutes on baking sheet then remove to wire racks to cool.

    Chocolate Chip Cookies
    1 cup butter, softened
    1-1/2 cups Splenda
    1-1/2 teaspoons dark molasses
    2 large eggs
    1 cup almond flour
    1 cup vanilla whey protein powder
    1/4 cup lc flour
    1 teaspoon baking soda
    1 teaspoon salt
    12 ounces sugar free chocolate bar, chopped into small pieces
    1 cup chopped walnuts or pecans

    Preheat oven to 375°F. Line baking sheets with parchment paper or a non-stick baking mat. Beat together butter, Splenda, and molasses until light and fluffy. Add eggs, one at a time, and beat well after each addition. In a separate bowl, stir together ground almonds, vanilla whey protein powder, lc flour, baking soda and salt. Stir almond flour mixture into butter mixture until blended. Stir in nuts and chopped chocolate bars. Drop by rounded tablespoons onto prepared baking sheets. Flatten with palm of hand. Bake for 10 minutes, or until golden. Allow to cool for 2 minutes on baking sheet then remove to wire racks to cool.

    Peanut Butter Cookies

    1.3 grams of carbs per cookie

    Makes about 40

    1/2 cup sugar-free chunky peanut butter
    3/4 cup heavy cream
    1/2 cup chopped pecans
    2 teaspoons vanilla
    4 packets of sugar substitute
    2 tablespoon lc flour
    1 teaspoon baking powder

    Pre-heat oven to 375 F. Line a baking sheet with parchment paper or a non-stick baking mat, or spray it with non-stick cooking spray. In a large mixing bowl blend together all ingredients. Drop by teaspoons on prepared baking sheet. You should have 40 cookies. If you have more, the carb count per cookie will be less, and if you have less than 40 cookies the carb count will be more. Bake about 10 minutes or until set. Cool for 1 minute on baking sheet then remove to wire racks to cool completely.

    Makes about 26

    1/2 cup butter, softened
    1-1/2 cups almond flour
    1 cup granulated Splenda
    1 large egg
    1/2 teaspoon vanilla extract
    1/4 teaspoon baking soda
    1/4 teaspoon cream of tartar
    2 tablespoons granulated Splenda
    1 teaspoon cinnamon

    In a medium bowl, beat butter until creamy. Add half the ground almonds, 1 cup Splenda, egg, vanilla, baking soda and cream of tartar. Beat until well combined. Beat in remaining ground almonds. Cover and chill in bowl for 1 hour. Pre-heat oven to 350 F. In a small bowl, combine the 2 tablespoons Splenda and the cinnamon; mix well. Roll chilled dough into 1-inch balls. Gently roll each ball in the cinnamon-Splenda mixture to coat and place 2 inches apart on an ungreased baking sheet. Bake 10-12 minutes until lightly browned at the edges. Carefully remove from pan to cooling rack to cool completely.

    Makes about 48

    1 cup almond four, well sifted
    1/2 teaspoon baking powder
    1/2 teaspoon salt
    1-3/4 cups Splenda
    1 cup unsalted butter
    4 ounces unsweetened baking chocolate, chopped
    2 teaspoons vanilla
    4 extra large eggs, beaten
    1 cup chopped pecans

    Preheat oven to 350 F. Butter a 9" x 13" cake pan. Stir together almonds, baking powder, salt and Splenda; set aside. In a microwave bowl, on high, melt the butter and the chocolate, stirring frequently. Add the Splenda, the beaten eggs and vanilla; beat until well blended. Stir in the dry mixture, mix well, then stir in the pecans. Pour into the prepared pan, spread evenly. Bake for about 20 minutes or until a toothpick inserted in the center comes out clean. Check at 15 minutes. Do not overbake. Cool on wire rack, cut into 48 squares.

    Note: 1.8 net carbs per square

    Peanut Butter Fudge

    1/2 cup unsalted butter (do not use salted butter)
    1/2 cup natural peanut butter
    2 ounces cream cheese, softened
    1 cup granular Splenda or equivalent liquid Slenda
    2/3 cup whey protein powder, vanilla flavor, 2 scoops

    Melt the butter and peanut butter together in the microwave on HIGH for 1-2 minutes; whisk well. Whisk in the cream cheese until well blended and smooth. Whisk in the Splenda then the whey protein powder and blend well. Line a 7 x 5" baking dish with wax paper or nonstick foil. Spread the fudge mixture in the pan and chill or freeze until set. Cut into 20 squares. Store in the refrigerator or freezer.

    Can be frozen
    ~Happy Low-Carbing~

    Fruit Pizza

    2 cups almond flour
    1 cup Splenda (1/2 for crust-1/2 for filling)
    10 ounces cream cheese
    1 egg
    1 stick butter

    mandarin oranges

    Mix almond flour, butter, and Splenda. Spread into 10" pan and bake for 15 minutes. Cool at room temp, or in freezer.

    Mix cream cheese, egg, vanilla, and Splenda until creamy .
    Spread mixture onto crust.

    Bake in water bath at 325 for 35 minutes.

    Top with your favorite fruits.

    Chocolate Pots De Creme

    2 cups heavy cream
    4 ounces bitter sweet chocolate, chopped
    1/4 cup Splenda plus 1 teaspoon
    2 egg yolks
    1/4 cup sugar free jam or preserves

    Preheat the oven to 350 degrees F. Bring a kettle of water to a boil over medium heat
    Put the chocolate into a heat-proof bowl. Heat 1 1/2 cups of the cream and 1/4 cup
    Splenda in a medium saucepan over low heat. Whisk just until and sugar is dissolved.
    Pour the hot cream over the chocolate and whisk until the chocolate is melted and smooth.
    Put the yolks in a small bowl; while whisking, add a small amount of the warm chocolate
    mixture to temper the yolks.
    Whisk the yolk mixture into the chocolate until well combined. Transfer the mixture to a
    liquid measuring cup for easy pouring.

    Put 4 (6-ounce) ramekins into a high-sided baking dish. Evenly fill the ramekins with
    the chocolate mixture. Carefully fill the pan with the hot water until it reaches halfway
    up the sides of the ramekins and transfer the pan to the oven. Bake until custards are set
    but still jiggle slightly in the center, about 30 minutes. Remove the pan from the oven and
    carefully transfer the custards to a rack and cool to room temperature. Refrigerate the
    custards at least 2 hours and preferably overnight.


    1 boneless chicken breast
    1 1/4 ounces pecan meal or very finely ground pecans
    1/4  teaspoon salt
    1/2 egg white, beaten 

    Preheat Oven 400o
    Mix the pecan meal and salt on a dinner plate.   Dip  chicken in the egg  on both sides then coat  with pecan meal.
    Place on a foil-lined baking sheet that has been sprayed with cooking spray. Bake at 15-20 minutes or until the chicken is done.

    Can be frozen

    Velveta Cheese Dip, Chile Dip, and Cheese Ball

    Velveta Dip
    1 pound Velveeta, cut into 1 inch cubes
    1 can diced Ro*Tel Tomatoes & Green Chilies

    In a saucepan, combine ingredients; stir over low heat until cheese spread is melted.
    Serve with tortilla chips, crackers, or vegetables.

    Microwave: Place ingredients in a covered casserole. Microwave on HIGH until
    cheese spread is melted, about 5 minutes, stirring once.

    Chili Cheese Log
    1 lb Velveeta (room temp)
    3 oz cream cheese (room temp)
    1 tablespoon lemon juice
    1/4 teaspoon garlic powder
    dash cayenne powder
    1/4 cup or more chopped pecans
    1 t chili powder
    1 t paprika

    Blend the Velveeta, cream cheese, lemon juice, garlic powder and cayenne.
    Divide the mixture in half and form two logs.
    Mix the chili powder and paprika and coat each log, roll in pecans
    Chill several hours or overnight.

    Chile Dip
    2# block of Velveeta cheese
    1 can of chili without beans
    1 can Ro-Tel tomatoes (mild or hot)

    Put all ingredients in a crock pot and cook on low until everything is melted. Stir well and then put it on the warm setting. Leftovers can be stored in the refrigerator and heated up as needed. This is very versatile and I hope you like it. I do not know the carb count on this dip.


    8 ounces cream cheese, softened to room temperature
    1/2 cup unsalted butter, softened
    3/4 cup granular Splenda or equivalent liquid Splenda
    4 squares dark chocolate bar, chopped, 40 grams

    Beat everything except the chocolate until fluffy with an electric mixer. Gently fold in the chocolate. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm. Store in the freezer and eat frozen.

    Makes 24 clouds

    NOTE: You can store these in the refrigerator and they will hold their shape quite well as long as they are good and cold.

    With granular Splenda:
    Per Cloud: 78 Calories; 8g Fat; 1g Protein; 1.5g Carbohydrate; .5g Dietary Fiber; 1g Net Carb
    Per 2 Clouds: 156 Calories; 15g Fat; 2g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

    With liquid Splenda:
    Per 2 Clouds: 150 Calories; 15g Fat; 2g Protein; 1.5g Carbohydrate; 1g Dietary Fiber; .5g Net Carbs
    Per 4 Clouds: 301 Calories; 31g Fat; 3g Protein; 3g Carbohydrate; 1.5g Dietary Fiber; 1.5g Net Carb

    Peanut Butter Cups

    Peanut Butter Filling
    1 cup of peanut butter
    1/4 cup Splenda
    2 tablespoons butter
    2 tablespoons polydextrose

    8 ounces of sugar free chocolate

    Combine peanut butter ingredients until smooth, and put into small cupcake tin liners

    In small pan melt 8 ounces of sugar free chocolate and pour over mixture above, chill


    1 pound Grated Parmesan Cheese
    3 Tablespoons Fresh Parsley, Minced
    1 whole Egg
    2 cloves Garlic
    ½ teaspoons Salt
    ½ teaspoons Black Pepper
    2 tablespoons Ground Oregano

    Combine all ingredients and mix well. Shape into small balls [slightly smaller than golf balls] and chill for 30 minutes. Heat olive oil in a frying pan and brown the meatballs. [ETA: This makes about 40 small meatballs. I usually consider about eight to be a serving.]


    1 12.5 oz chicken breast, canned and drained
    4 ounces green chiles, small can
    1 teaspoon cumin
    1 teaspoon garlic powder
    1 teaspoon adobo spice, powder
    3 tablespoons green pepper,chopped
    3 tablespoons onion ,chopped

    4 8 inch Mission brand tortillas

    Topping for Chimichanga's
    10 oz can green enchilada sauce canned
    shredded cheddar cheese

    Combine all ingredients but the last three and saute in pan till onion and green peppers are soft. Put equal amounts in tortilla fold, and deep fry till golden brown.

    Cream Eggs

    Homemade Creme Eggs
    Makes 8 large eggs

    1/4 cup (1/2 stick) unsalted butter
    1/4 cup heavy cream
    1 tablespoon Splenda (add an extra teaspoon for a very sweet filling)
    1 egg yolk
    1/2 teaspoon pure vanilla

    Heat butter, cream, and Splenda, stirring over over low heat until butter is completely melted. Whisk in egg yolk and cook over medium-low heat until mixture coats the back of a wooden spoon (should take 3-5 minutes). It will leave a trail when you drag your finger across the back of the spoon. Remove from heat and add vanilla. Strain through a fine mesh sieve. Taste and add a tiny pinch more Splenda if necessary. If when cooking the custard you start seeing little tiny cooked pieces of egg white, immediately pull from the the heat and strain mixture. It will still be good. Chill until cool to the touch.

    "Milk" Chocolate Egg Shells

    Makes 8 egg shells

    2 ounces unsweetened chocolate (Ghirardelli)
    2 tablespoons powdered nonfat milk , optional
    2 1/8 tablespoons Splenda
    2 teaspoons shortening

    Powder sweetener and powdered milk with the flat blade on a Magic Bullet, or your coffee grinder. Whirl for at least one minute until it becomes an extra fine powder. Do not open canister immediately in order to allow the powdered mixture to settle. In a large microwave safe bowl, break chocolate into chunks, and add shortening. Heat chocolate mixture for 35 seconds on HIGH and stir. Heat in 10 second intervals, stirring each time, until melted and smooth. Dump in powdered mixture, and fold around the bowl with a spatula until smooth. It will look clumpy and thick at first, but you will be able to smooth it out. Reheat in microwave for 10-15 seconds. Fill molds, spreading chocolate up the sides with your fingertips or the back of a tiny measuring spoon. Chill in freezer, and repeat, only spreading chocolate around the top edges (which tend to be too thin since the chocolate sinks into the middle of the molds. Don't worry if the inside looks messy--the outside will still look perfect. Smooth the top edges of the chocolate shells to ensure that they'll fit together. Chill again. Pop out of mold using gentle pressure on the backs of the wells, along with rapping the plastic tray on the counter. Fill one egg half with filling. On another egg half, paint a thin line of extra chocolate along the top edges. Stick the second half over the first, pressing firmly to seal. Let set for five minutes. Eat!

    ~6 grams net carbs per egg!

    Cauliflower Dishes

    Cauliflower is must have ingredient in low carb cooking. It is great substitution for any rice, potato and pasta meals.

    Mockaroni & Cheese

    1 head cauliflower
    1/2 cup cream
    1/4 cup water
    1 8oz cheddar
    4 oz cream cheese
    1 tablespoon dehydrated onion
    1 teaspoon dehydrated onion

    Cut cauliflower into very small pieces, microwave about 6 minutes. Combine rest of ingredients heat until melted pour over cauliflower, mix, add sprinkle of
    paprika, bake 350 30-40 minutes

    Scalloped Cauliflower and Green Beans
    1 fresh head cauliflower
    40 fresh green beans
    6 green onions- finely chopped
    12 oz shredded cheddar cheese + or - to taste
    1 1/4 cup whipping cream
    4 tablespoons butter
    5 slices of cooked bacon (chopped)

    Preheat oven to 350°F.
    Cut up cauliflower and green beans and microwave in a tablespoon of water for 8 minutes to partially cook then season with salt and pepper.

    In a greased large casserole dish combine cauliflower, green beans, green onions, butter, bacon and cheddar cheese. Pour cream over top and place dish in oven. If dish is very full, put a cookie sheet under it to prevent bubble-over in oven.
    Bake 40 to 50 minutes till bubbly hot.

    Hashed Browns, Cauliflower

    2 small heads cauliflower, cored and diced
    1 tablespoon dried onion flakes
    Salt, to taste
    White Pepper, freshly grated, to taste
    6 Pieces of Bacon
    1 Tablespoon Fresh, grated Garlic
    1 Tablespoon Butter
    1/2 cup of Cheddar (optional)

    Cook bacon in large non-stick skillet till almost crisp.
    Remove to a paper towel covered plate and drain.

    Reserve two tablespoons of Bacon grease, and fry the cauliflower in it, till beginning to brown. Add the rest of the ingredients, except cheese.
    Dice the bacon into fifths, and add to the cauliflower.
    Continue cooking till browned and a bit crisp, but not burnt. Add cheese, let sit, then fold everything over on itself, serve.

    Nice with an extra sprinkling of Parmesan Cheese over the top.

    I served this with scrambled eggs

    Evaporated, Sweetened Condensed, & Low Carb Milk

    Low Carb Milk
    One cup makes

    2 tablespoons of heavy cream
    1 1/3 tablespoons of instant dry milk
    1 cup of cold water
    sprinkle of salt
    tiny sprinkle of Splenda

    Sweetened Condensed Milk
    1/2 cup boiling water
    1 cup whole milk powder (Nestle makes it, called NIDO)
    6 Splenda packets
    2 tbsp powdered erythritol
    2 tablespoons regular butter
    1/4 teaspoon Xanthan gum

    Place boiling water, whole milk powder, Splenda, erythritol, butter and xanthan gum in blender and blend until smooth. Allow to cool to room temperature before using in a recipe or store in refrigerator up to 1 week.

    Evaporated Milk
    2/3 cup skim milk
    powder and 1 cup water
    OR 1 cup dry whole milk and 2/3 cup water.

    Mix well and use
    as directed in recipe.

    2/3 cup evaporated milk = one 5 oz. Can.
    1-1/2 cups evaporated milk = one 12 oz. can

    Saturday, April 10, 2010

    Jello Cheesecake

    Jello Cheesecake

    3 packages sugar free jello any flavor small boxes
    1 package gelatin powder, unsweetened
    3 1/2 cups water, boiling
    2 cups heavy cream
    2 packages artificial sweetener
    1 teaspoon vanilla
    4 ounces cream cheese, softened at room temp

    How To Prepare: In a baking dish, mix jello, gelatin and water until jello is dissolved. Refrigerate
    until well set.Beat cream cheese, vanilla and equal until very creamy. In another bowl, beat cream
    to soft peaks. Fold creamcheese mixture gently into whipped cream. Spread over the top of the jello.

    Baking Mixes & Biscuit Recipe

    Faux Atkins Bake Mix
    1 cup soy flour
    2 cups soy protein isolate
    2 tablespoon baking soda
    1 teaspoon salt
    2 tablespoons Splenda

    Sift together then store and use as you would Dr. A's. It's much cheaper and things come out about the same.
    3 carbs per 1/2 cup serving

    Baking Mix #1
    2 cups soy flour
    ½ tablespoons baking powder
    ¼ teaspoon salt
    ½ teaspoon soda
    2 tablespoons shortening, cut in 1" cubes

    Keep tightly covered, in a cool dry place

    Baking Mix
    1 cup soy flour
    1 cup protein powder
    4 tablespoons powdered egg whites
    3 tablespoons baking powder
    1 teaspoon salt

    Sift everything together 3 times.
    Keep tightly covered, in a cool dry places,

    Baking Mix #3
    1 cup protein powder
    1 cup soy flour
    3 tablespoons baking powder
    1 teaspoon salt

    Keep tightly covered, in a cool dry place

    Baking Mix #4
    Mix together equal parts of the following:
    Almond flour (ground almonds)
    Soy protein isolate (or whey protein for those of you who don't eat soy)
    Flax meal (ground flax seeds)
    Wheat bran

    Keep this mixture in the freezer in a plastic container.

    Soy Free Baking Mix

    1 cup almond meal
    1 cup vital wheat gluten
    1 cup plain whey protein powder
    4 packets Splenda
    2 tablespoons baking powder
    1/2 teaspoon baking soda
    1/2 teaspoon salt to balance flavors

    Keep tightly covered, in a cool dry place

    9 cups wheat protein isolate
    1/3 cup baking powder
    1 tablespoon salt
    1 teaspoon cream of tartar
    1/4 cup Splenda
    2 cups lard

    Sift baking powder, salt, cream of tarter, and Splenda ® with wheat protein isolate 3 times. Cut in lard until mixture is the consistency of cornmeal. Store in covered containers in refrigerator or freezer.

    Bisquick #2

    5 cups almond flour; (or half almond/half oat)
    2/3 cup whey protein, unflavored
    3 tablespoons baking powder
    1 ½ teaspoon cream of tartar
    2 tablespoons Splenda, granular; (optional)
    2 teaspoons salt; (optional)
    1 cup lard

    Mix dry ingredients in a large bowl. Cut in the shortening until the mixture
    resembles course cornmeal. Store in an airtight container. Use to make biscuits, breads and such.

    Flour Substitute

    1 cup protein powder
    1/2 cup gluten flour
    1/2 cup ground almonds
    Mix all ingredients.

    Fried Chicken Flour

    Three-quarters cup soy flour
    One and one-half teaspoons salt
    One-quarter teaspoon freshly ground black pepper

    1 cup soy flour
    1 teaspoon baking powder
    Salt - dash
    SPICES: cayenne pepper, sage, garlic, cumin (depends on your likes)
    Mix dry together

    1 egg + 1/4 C heavy whipping Cream mix well

    Add to dry and add more cream as needed to make
    sticky and moist.
    Use mixer to mix well
    Preheat 350
    Drop large tablespoons on greased or sprayed cookie sheet

    Bake till golden brown about 10 minutes
    Cool on wire rack sprinkle with powder cheese Store covered in refrigerator