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*