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 (netrition.com)
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 www.atkins.com , for added support go to lowcarbfriends.com. 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

Gooey Butter Cake & Almond Pound Cake

Gooey Butter Cake
1 cup low carb flour
3 tablespoons sugar subsitute
1/3 cup butter
1 1/4 cups granulated sugar
3/4 cup butter or margarine
1/4 cup low carb corn syrup
1 egg
1 cup low carb flour
2/3 cup lc evaporated milk

In a mixing bowl, combine 1 cup flour and 3 tablespoons sugar.
Cut in 1/3 cup butter until mixture resembles fine crumbs and
starts to cling. Pat into the bottom of a 9-inch square baking pan.

For filling, in the mixing bowl, beat the 1 1/4 cups sugar
and 3/4 cup butter or margarine until combined. Beat in the
corn syrup and egg until just combined.

Add the 1 cup flour and evaporated milk alternately to the mixing bowl,
beating until just combined (batter will appear slightly curdled).
Pour into crust-lined baking pan.

Bake at 350 degrees for about 35 minutes or until cake is nearly
firm when you shake it. Let cool in pan on wire rack. Remove to
serving plate. Sprinkle with confectioners' sugar.

Almond Pound Cake

1 cup butter softened
1 cup Splenda
5 eggs
2 cups almond flour
1 tsp baking powder
1 tsp lemon extract
1 tsp vanilla extract

Preheat oven to 350°F.
Cream butter and Splenda.
Add eggs, 1 at a time, beating after each.
Mix almond flour with baking powder; Add to egg mixture a little at a time.
Add extracts.
Pour into 9" Greased cake pan.
Bake for 50-55 minutes.

Pecan Cheese Cake & Caramels

Pecan Pie Cheesecake (yummy)
4 8-ounce packages cream cheese, softened
1 cup Splenda
3 eggs
½ cup sour cream
1/2 tablespoon lemon juice
1 ½ teaspoon vanilla

2/3 cup lc corn syrup
1 teaspoon vanilla
1 1/4 cup of pecan halves

Heat oven to 325 degrees Fahrenheit.

In a mixer, beat cream cheese sweetener on medium for about one minute. On low, add eggs, one at a time, until just blended. Finally, add sour cream, lemon juice and vanilla and beat just until blended (10-30 seconds).

Pour topping over the top of cheesecake then put into glass pan. Bake until set, 1 hour 15 minutes-90 minutes. Cool on rack for 15 minutes before moving to chill in the refrigerator.

Cooking Spray
1-1/2 cups SF Corn Syrup
2 cups heavy or whipping cream, divided
1 cup cream
2 cups Splenda
1 cup chopped nuts (optional)
1 tablespoon vanilla extract

Spray 8- or 9-inch square baking pan with cooking spray.
Combine lc corn syrup, 1 cup cream, milk, sugar and salt in a 4-quart saucepan.
Bring to boil over medium-low heat, stirring occasionally.
Reduce heat to low and continue cooking and stirring occasionally until
temperature on candy thermometer reaches 234°F or small amount of mixture
dropped into very cold water forms a soft ball which flattens on
Gradually add remaining 1 cup cream in a thin steady stream, stirring constantly.

Continue cooking over low heat, stirring frequently until temperature on candy
thermometer reaches 244°F or small amount of mixture dropped into very cold water forms
a firm ball which does not flatten on removal. Remove from heat.
6. Stir in nuts and vanilla. Pour into prepared pan. (NOTE: Do NOT
scrape side of saucepan.) Cool on wire rack.

Invert cooled candy onto cutting board.
If candy sticks, heat bottom of pan slightly to release from pan;
cool before cutting. Cut into 1-inch squares. Wrap squares individually
in waxed paper or plastic wrap. Store in tightly-covered container.

Light Corn Syrup

2 cups polydextrose
3/4 cup water
1/8 teaspoon salt
1/4 teaspoon vanilla
1/2 cup splenda
simmer 7 minutes

Sugar-Free Chocolate and Chocolate Chunks

Sugar-Free Chocolate
2-3 tablespoons cocoa
2 tablespoons butter (no substitutes)
2 tablespoons liquid heavy whipping cream
1/4 teaspoons pure vanilla extract
1 tablespoon peanut butter (crunchy or creamy)
6 packets sugar substitute

Melt butter in microwave until hot. Add cocoa; mix well.
Add sugar substitute, vanilla, cream, and peanut butter. Mix well.
Drop by spoonfuls on waxed paper and refrigerate.
Can double the recipe and freeze in ziplock bags.

Make chocolate, spoon into cupcake liners, just enough to cover bottom; spoon cheesecake in until ful.
Sprinkle chopped pecans on top. Freeze or refrigerate.
Mix in some unsweetened coconut or walnut or pecans or peanuts.

Make chocolate chips:
Put the chocolate mixture in a ziplock bag while still a little warm.
Cut a little off the tip of the bag and drop chips onto wax paper and freeze.

Sugar Free Chocolate Chunks

1 4oz. bar unsweetened chocolate (Ghirardelli)
1/4 cup xylitol
2 Tbsp. coconut oil
2 Tbsp. milk powder
1/8 tsp. stevia powder

Line a jelly roll pan (or any pan with a lip) with parchment paper and set aside.

In a coffee grinder or small food processor, pulse xylitol until crystals
are broken up and powdered. Larger crystals here and there are no big deal and
will add a nice little crunch to the finished chocolate chunks.

Using a chef’s knife, chop the chocolate bar into medium sized pieces and
place in a microwave safe bowl with the powdered xylitol. Heat in the microwave
at 20 second intervals, removing and stirring the mixture after
each interval until chocolate is melted and smooth.

Add coconut oil, milk powder, and stevia to the chocolate and stir until
thoroughly blended. Pour into the prepared pan and place into the freezer for
10-15 minutes or the refrigerator for 30-45 minutes until solid. Chop into chunks.

Chocolate Macaroon Squares

Macaroon Crust:
2 cups fine coconut
1/2 cup vanilla whey protein
24 Splenda packets
4 oz butter, melted
2 extra-large eggs, fork beaten


2/3 cup whipping cream
2/3 cup butter, melted
1/4 cup DaVinci's Sugar Free Vanilla Syrup
2 cups SPLENDA® Granular
2/3 cup vanilla whey protein
2/3 cup skim, OR whole milk powder
1/4 tsp Thickening Agent (mine or, Xanthan gum etc.)
2 oz unsweetened chocolate
0.5 oz cocoa butter

Macaroon Crust: In medium bowl, combine coconut, vanilla whey protein and Splenda. Add butter and eggs; stir well. Pour into 9 x 13-inch glass baking dish and using plastic wrap, press crust out evenly. Bake in 350°F oven 10 minutes.

Topping: In blender, combine whipping cream, butter, Da Vinci's Sugar Free Vanilla Syrup, Splenda Granular, vanilla whey protein, skim or whole milk powder and Thickening Agent. Blend until smooth. In cereal bowl, melt chocolate 2 minutes on high power in microwave oven. In separate cereal bowl, melt cocoa butter 2 1/2 minutes or more on high power in microwave oven. Add melted chocolate and melted cocoa butter to blender; blend until smooth. Spread chocolate over cooled macaroon crust. Chill. Cut into squares.

Nutritional Analysis: 54 squares, 1 square:
95.5 calories; 2.4 g protein; 8.4 g fat; 2.4 g carbs

Variation: Da Vinci Alternative: Use water, 1/4 tsp vanilla extract and 1 Splenda packet (optional).

Friday, April 9, 2010

Floopsies & Oopsies and More

Oopsi Rolls
Oopsi Cannolis

4 eggs
4 ounces cream cheese
1/4 teaspoon salt
1/4 tsp cream of tartar
2 teaspoons of Splenda
2 tablespoons lc baking mix

Blend in magic bullet or blender and pour into a well greased 9x13 pan. there will be small lumps of cheese that's o.k.

bake at 300 for 25 minutes

Floopsi Crullers
3 eggs separated
3 ounces cream cheese
1 tsp baking powder
1/8 tsp cream of tartar
1 packet Splenda
2 Tbsp Davincis Vanilla Syrup (Sugar Free)

Preheat oven to 300 degrees F.

In a bowl, whip egg whites with cream of tartar until peaks are stiff (about 5 minutes).

In separate bowl, blend cream cheese, yolks, baking powder and davincis sugar free syrup. Adding half of the yolk batter at a time to the whites and using a tall spoon (I use an iced tea spoon), make a lazy sine wave through the batter once. Turn the bowl 90 degrees and repeat. Add second half of the yolk mix and repeat sine wave two more times.

Place in ungreased, nonstick angel food miniature cake pans.

Chocolate Glaze

2 Lindt 80% dark chocolate squares (buy in candy bar)
1 Tbsp Davincis vanilla sugar free syrup
2 small packets Splenda
2 Tbsp heavy whipping cream
2 Tbsp butter

In a microwavable bowl, combine ingredients. Microwave for 30 seconds. Stir well. Dip tops of crullers into mixture. Drizzle any remaining mixture to fill bare spots.
Will coat 6-8 crullers, and can be used for other purposes.
This does dry to a shiny glaze.

Floopsie Crepes
above recipe

1 cup whipping cream
3 packets Splenda
Frozen berries

Preheat oil in skillet over medium-low heat.

Using scant ½ cup scoop, drop batter onto heated pan. Let cook until bottom is firm (the batter’s not yours) about 3-5 minutes. Flip and press lightly. Let cook for another 1-2 minutes, until crepe is set. Move to a plate to cool.

When ready to serve:

Arrange crepes on a plate (best looking side down).

In a bowl, whip heavy cream with two packets Splenda until still peaks form. Spoon cream into the center of each crepe. Roll and place seam-side down. Tuck fresh fruit in, on and around the crepes. Sprinkle one packet of Splenda along the top (optional).

4 eggs, separated
4 ounces cream cheese
1/8 tsp cream of tartar
1 packet Splenda
dash of salt

Preheat oven to 300 degrees.

Grease cookie sheet, or line with parchment paper..

With a mixer, whip egg whites with cream of tartar until stiff peaks form.
In another mixing bowl, mix yolks with cream cheese, salt, and Splenda until just blended. Carefully fold yolk mixture into the whites.

Pour into mounds on pan. Bake until tops are brown , about 30 minutes.

Oopsie Cannolis
Put the above recipe in a
pizzelle maker, roll to make cannoli and fill with below filling
1 cup Ricotta (must be dry)
1 oz. cream cheese
Splenda to taste
¼ teaspoon cinnamon
¼ teaspoon vanilla

Oopsie Roll Tiramisu

1 cup of coffee
1 recipe of Oopsie rolls + 1 teaspoon vanilla & 2 tablespoons Splenda

Whipped cream

Blend together the yolks, vanilla, sweetener and cream cheese. In separate bowl beat egg whites with the cream of tartar till stiff peaks form. Fold the yolk mixture carefully into your whipped up whites . Spray a (10 x 13” or so) baking pan really well and spread your batter in there, smoothing out the top. Bake at 300 degrees for about 45 minutes. Remove from the oven and let it cool thoroughly. When your RR cake has cooled, slice it in half down the center and then divide each half into 8 fingers (4 long sections then sliced in half).

Butter a loaf pan and then line it with parchment paper, leaving some excess over the sides so that you have some handles to pull the dessert out with later. Using a hand held sieve, sprinkle a little bit of cocoa on top of the parchment paper. Quickly dip each cake finger into the coffee and layer them in the bottom of your pan. Spread some of the whipped topping blend on top of the cake fingers and sprinkle more cocoa on top of the cream layer. Continue layering with more coffee dipped fingers, whipped topping, and cocoa, for 2 to 3 layers (depends on your loaf pan size) and ending with a sprinkling of cocoa on top. Refrigerate overnight. Carefully lift dessert out of the pan, slice, serve and enjoy!

Earthquake Cake & Chocolate Mousse Cake

Earthquake Cake
1 cup sifted almond flour
1/2 cup sifted WPI
1/2 t. cornstarch
1/3 cup Dutch cocoa powder
1/2 teaspoon baking soda
1/2 cup vegetable oil
1/2 cup mayo
3 eggs
1/4 cup Splenda
3/4 cup sugar sub
1 teaspoon vanilla
1 cup flaked coconut (see recipe)
1 cup chopped pecans
8 ounces cream cheese
1 pound confectioners' sugar (use powdered E)
1 stick butter
1 teaspoon vanilla extract

Preheat oven to 325 degrees. Spray 9x13-inch pan
with cooking spray.
Spread coconut and pecans over bottom of pan.
Mix cake mix according to package directions.
Pour over the pecans and coconut.
Melt butter, add with cream cheese, vanilla, and confectioners'
sugar to a medium-sized bowl and mix well. Spoon with a teaspoon over the cake.
Bake cake at 325 degrees F for 50-55 minutes or until done.

Chocolate Mousse Cake
8 ounces sugar free semi sweet chocolate
3 ounces unsweetened chocolate
1 cup unsalted butter
5 each large eggs, separated
1/4 teaspoon cream of tartar
1/4 cup dark rum
1 teaspoon vanilla
10 Splenda packs, divided
1 3/4 cups heavy cream
1 tablespoon Not Sugar
1 ounce sugar free semi sweet chocolate for shaving

Preheat oven to 350. Butter the bottom of a 9" spring form pan, line with parchment and then butter the parchment.

Melt both chocolates and the butter in the top of a double boiler placed over simmering water. Transfer chocolate mixture to a large mixing bowl and allow to cool to room temperature.

Add the egg yolks, rum and vanilla to the chocolate mixture and whisk briskly for 5 seconds until blended.

Beat the egg whites and cream of tartar with mixer until frothy, about 30 seconds. Gradually add 7 packets of Splenda and continue beating until peaks are stiff but not dry, 1-2 minutes.

Add 1/3 of the egg whites to the chocolate mixture and whisk gently to lighten this batter. Add the rest of the egg whites and whisk until blended.

To form cake base, spread 1/3 of the chocolate mixture evenly in the prepared pan. Refrigerate the rest of the chocolate mixture immediately.

Bake the base approximately 16-18 minutes (it should rise and then drop). Cool it in the pan in the refrigerator 15 minutes.

Meanwhile, whip 1 cup of the cream until stiff. Fold the cream into the remaining chocolate mixture.

Scoop the chocolate mixture onto the cooled base and smooth. Place a piece of plastic wrap over the top of the pan and place cake in the freezer overnight.

The next morning, run a thin bladed knife around the sides of the spring form pan and remove the side. Place a large plate upside down on the top of the cake and flip the cake onto the plate. Remove the bottom of the pan and the parchment. Then flip the cake right side up onto a second large plate.

Beat the remaining 3/4 cup of cream, the remaining 2 packets of Splenda and the Not Sugar until stiff peaks form.

Decorate the top by piping rows of cream with star tip, or spread whipped cream on top. Shave the remaining chocolate on top and refrigerate for 8 hours.

Remove cake from refrigerator about 45 minutes to 1 hour before serving.

This cake is extremely rich. I would get about 14-16 servings from it.


1/2 cup unsweetened coconut, about 1 1/4 ounces
1 1/2 tablespoons boiling water
2 tablespoons granular Splenda or equivalent liquid Splenda *

Place the coconut in a small bowl. Mix the sweetener with the boiling water then pour over the coconut and mix well. Cover bowl with plastic wrap and let stand 15 minutes. This will turn dry, unsweetened coconut into the soft, sweet kind you buy in the grocery store. It can be toasted by spreading on a baking sheet and bake at 350º for a few minutes, stirring occasionally and watching very closely.

Makes 1/2 cup
Can be frozen

* I recommend saving some carbs by using liquid Splenda, but if you can't get liquid Splenda, bring 2 tablespoons of vanilla or coconut Da Vinci sugar free syrup to a boil and use 1 1/2 tablespoons in place of the water and sweetener.

Granola Bars & Cocoa-nut Granola

Jennifer & Audrey
1-1/2 cups oats, rolled, regular Old fashioned
1/2 cup oat flour
1/4 cup pumpkin Seeds (Raw)
1/2 cup Sunflower seeds (Raw Shelled)
1/2 cup coconut flakes
1 tablespoon cocoa Powder
1 teaspoons guar gum
1/2 cup sweetener
1 teaspoons blackstrap molasses
1/4 cup peanut butter
4 tablespoons water
1 tablespoons Vegetable Oil

Preheat oven to 325°. Oil a 9" x 13" baking pan,
set aside. Mix dry ingredients in a medium mixing
bowl. Mix molasses, sweetener, peanut butter, water,
and oil in a small bowlor 2 cup measuring cup. Add
liquid ingredients to dry ingredients and mix well.
Press mixture into prepared baking.Bake for 18-20
minutes or until slightly browned. Cut into bars
with a sharp knife immediately. Cool 20 minutes
or until bars can be handled, then remove from pan
and place on a wire rack to finish cooling. Makes 16 bars.

Cocoa-nut Granola

1 square unsweetened chocolate OR one envelope Choco-bake
2 tablespoons butter OR 2 Tbs. coconut oil
2 tablespoons cream
3 to 4 tablespoons Splenda or 6 pkts of Splenda
1 cup Chocolate Whey Protein Powder
1 cup chopped nuts, any kind
1/2 cup unsweetened coconut (may be omitted)
2-3 tablespoons SF Davinci flavor of choice
3 to 4 tablespoons flaxseed meal for the topping (sweeten w/Splenda)

Melt chocolate/butter or oil in microwave very gently. You don't want the chocolate to burn. Add the Splenda and cream/milk and stir well. Then add the protein powder, nuts, coconut and stir well. It will be stiff. Add the Davinci's and stir well. Taste mixture, and if it is not sweet enough, add more sweetener.
In either a bread pan OR an 8 x 8 pan that has been lined with plastic wrap, spread out the mixture and pat until even. Sprinkle some flax seed meal, with or without splenda, on the top. Press it down slightly so it will stick to the bars. Cover the top of the bars with plastic wrap and chill. Makes 6 bars.

Flour-less Chocolate Cake

Preheat oven to 350

1 cup whipping cream
1/4 cup sf confectionery sugar
1 tablespoon vanilla
8 ounces sf semisweet chocolate, chopped
2 sticks unsalted butter, softened
1 cup Splenda
6 eggs
1/2 cup unsweetened cocoa powder
1 teaspoon salt
1 teaspoon vanilla extract
1/3 cup sf chocolate syrup

~Powdered sugar, sifted & seasonal berries, for garnish~

With a hand-held mixer, beat the cream until peaks soft peaks form. Add the sugar and vanilla and beat until well combined.
~Spray a 9-inch spring form pan with baking spray. Line the bottom of the pan with a circle of parchment paper and spray again. ~
~In a medium saucepan over low heat, combine the chocolate and butter, constantly stirring until fully incorporated. Remove from heat and set aside.~
~In a large bowl add the sugar and eggs. Using a hand held mixer beat together until light and fluffy, about 5 minutes. While mixing, slowly add cocoa powder, salt, vanilla extract, and chocolate syrup. Add the chocolate mixture and blend until just combined. Pour batter into prepared pan.
~Bake in the center of the preheated oven for about 50 minutes or until a thin crust forms on the top and a toothpick inserted in the center comes out with few crumbs attached. Remove and cool in the pan on a bakers rack. Invert onto a cake plate and remove parchment paper. Dust with powdered sugar and arrange seasonal berries in a pleasing fashion on and around the cake. Serve with whipped cream.

Tiramisu & Mascarpone Cheese Substitute

1 cup of coffee
1 recipe of Oopsie rolls + 1 teaspoon vanilla & 2 tablespoons Splenda
1 recipe of mascarpone cheese

Whipped cream

Blend together the yolks, vanilla, sweetener and cream cheese. In separate bowl beat egg whites with the cream of tartar till stiff peaks form. Fold the yolk mixture carefully into your whipped up whites . Spray a (10 x 13” or so) baking pan really well and spread your batter in there, smoothing out the top. Bake at 300 degrees for about 45 minutes. Remove from the oven and let it cool thoroughly. When your RR cake has cooled, slice it in half down the center and then divide each half into 8 fingers (4 long sections then sliced in half).

Butter a loaf pan and then line it with parchment paper, leaving some excess over the sides so that you have some handles to pull the dessert out with later. Using a hand held sieve, sprinkle a little bit of cocoa on top of the parchment paper. Quickly dip each cake finger into the coffee and layer them in the bottom of your pan. Spread some of the mascarpone blend on top of the cake fingers and sprinkle more cocoa on top of the cream layer. Continue layering with more coffee dipped fingers, mascarpone blend, and cocoa, for 2 to 3 layers (depends on your loaf pan size) and ending with whipped cream and a sprinkling of cocoa on top. Refrigerate overnight. Carefully lift dessert out of the pan, slice, serve and enjoy!

Mascarpone Cheese Substitute
1 (8 ounce) package cream cheese, softened
1/4 cup heavy cream
2 tablespoons butter, softened
1/4 cup Splenda

In a medium bowl, mix together the cream cheese, Splenda, cream and butter until well blended.
Use in place of mascarpone in any recipe.