I currently calculate my nutritional stats at MyFitnessPal.com. Not fond of the site, but FitDay no longer has a food logging feature. Foods that are not in their database, I key in myself from the nutrition label on the product. When I list nutritional info for my recipes, as a rule, I only include calories, fat, carbs, fiber, net carbs, protein and sodium. I used to calculate other macronutrients but it just got to be too time consuming and so many readers told me they don’t really look at that detail anyway.
Page 14 of 27
Zucchini Pepperoni Pizza Bites
Zucchini Pepperoni Pizza Bites
My husband wanted a snack last night so I made him some little “pizzas”…..well, sorta. I used zucchini for my “crust”, added lots of cheese and 1 slice of pepperoni per “slice” and they came out DELICIOUS! Didn’t have the usual watery issues I typically have with zucchini, either. That really surprised me, especially since I used a silicone sheet underneath them to prevent cheese sticking to the pan. Those sheets tend to promote moisture sweating issues. These cooked up beautifully! This snack is suitable for all phases of Atkins, Keto diets, Primal, but not good for Paleo due to the cheese.
NOTE: If you’re not particularly sodium sensitive, you could use 2 slices of pepperoni on each squash slice, leaving them whole. But be aware that’s going to be a very high sodium intake which will make you retain fluids and cause “sausage finger” syndrome. LOL
Zucchini Pepperoni Pizza Bites
INGREDIENTS:
16 oz. zucchini (I used 2 medium calaba squash, it’s close cousin)
½ c. your favorite low-carb pizza sauce (I use Lucini basil spaghetti sauce)
6 oz. shredded mozzarella cheese
½ c. Parmesan cheese
28-30 slices pepperoni, torn in halves
DIRECTIONS: Line a cookie sheet with either a silicone sheet or parchment. You could also use a non-stick cookie sheet if you have one. Slice zucchini (skin on) as thinly as possible (I got 28 slices using a Rival slicer). Preheat oven to 350º. Place zucchini slices side-by-side in the lined pan. Using a brush, brush each slice of the squash with a wee bit of the pizza/spaghetti sauce. There should be just enough sauce to lightly coat each slice (you do not want too much or these will be “soupy”). Sprinkle mozzarella cheese evenly on the tops of the slices. Next sprinkle the Parmesan evenly on top. Tear the pepperoni slices in halves and place 2 halves on each slice of zucchini. Pop into preheated 350º oven and bake for about 30 minutes or until cheese and pepperoni are just lightly browned. If you sliced your zucchini thin enough, it will also be done. Remove and serve at once, as they cool off quickly.
NUTRITIONAL INFO: Makes 28 slices or fourteen 2-slice servings. Each serving:
112.4 calories
8.1 g fat
2.69 g carbs, .74 g fiber, 1.95 g NET CARBS
7.23 g protein
376 mg sodium (cheese & pepperoni are VERY high in sodium)
Smoky Ham and Eggs
Smoky Ham and Eggs
This breakfast egg creation was delicious! Just a hint of Smoked Gouda, some Monterrey Jack cheese and some smoked ham and you have wonderful! Ham and cheese are all high in sodium, so I can’t eat stuff like this too often. But it sure was good! 🙂 This is suitable for all phases of Atkins and Keto diets. Primal folks can enjoy this as well but it is not suitable for Paleo without omitting the cheeses.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
3 large eggs, beaten
2 oz. smoked ham (about 4-5 thin slices)
1 oz. Smoked Gouda cheese
2 oz. Monterrey Jack Cheese
1 green onion, chopped
1 tsp. bacon grease
DIRECTIONS: Preheat oven to 325º. Grease a 5″ x 7″ (or about that size) with the bacon grease. Lay half the ham on the bottom of the baking dish. Sprinkle half of each cheese on next. Lay the remaining slices of ham on top and the remaining cheese over that. Beat the eggs in a bowl and pour them slowly and evenly over the top to moisten all. Top with the chopped green onion. Pop into oven & bake for about 20 minutes or until center is set. Serve at once.
NUTRITIONAL INFO: Makes 2 servings, each contains:
315 calories
23.1 g fat
2.7 g carbs, .7 g fiber, 2.0 g NET CARBS
23.7 g protein
834 mg. sodium
Einkorn Pizza Crust
Today I took my Einkorn Sandwich Bun bread dough and rolled it into a pizza crust. The flavor was great, as expected. The texture was great. I had to use two hands to hold it for the first couple bites of the slice but then I could hold it in one hand for the balance of the slice. But we liked this crust enough to definitely make it again. Tastes like real yeast pizza crust! Smells like it cooking, too! 🙂 It browned nicely on the bottom and almost too much on the edge. But that was my fault as I was trying my new convection oven and had it set too high on the crust pre-cook phase. Next time I’ll use my conventional oven and it won’t brown that much. This recipe is not suitable until you get close to goal weight and in Atkins Pre-Maintenance or Maintenance Phase.
I order my Einkorn Flour from Jovial Foods.com. I order my NOW brand psyllium husk powder from Netrition.
NOTE: For a lower carb crust, use my Gluten-Free Pizza Crust recipe instead
INGREDIENTS:
1½ c. almond flour
5 T. psyllium husk powder
2 tsp. baking powder
¼ tsp. sea salt
1 tsp. dry yeast
¼ tsp. sugar (consumed by yeast)
¼ c. Einkorn Flour
2½ T. apple cider vinegar
3 egg whites
3/4 c. boiling water
DIRECTIONS: Preheat oven to 350º. Mix all the dry ingredients in a medium mixing bowl. Stir well to be sure it is uniformly mixed. Mix the egg whites and vinegar in a small bowl with a fork. Add the boiling water and stir. Add all the wet ingredients all at once to the dry ingredients. Stir quickly with the fork, to make a thick dough. Transfer to using a rubber spatula and continue to stir and fold as it thickens up. Roll the dough between two silicone sheets or 2 sheets of parchment paper. I did this right on my pizza pan. Remove top piece of silicone or parchment. Pop into preheated oven and bake for about 10 minutes to dry off the surface of the bread and partially cook it. Remove and top with your favorite toppings. Place back in oven and continue baking for about 20 minutes. Cut into 8 slices.
NUTRITIONAL INFO: Makes 8 slices, each contains: (numbers are for crust only!)
156 calories
10.6 g fat
13.13 g carbs, 6.98 g fiber, 6.15 g NET CARBS
6.53 g protein
193 mg sodium
Einkorn Cinnamon Rolls
Einkorn Cinnamon Rolls
I’ve been wanting to start some experimenting with my best bread dough to date. That is a dough inspired by Maria Emmarich’s Healthified Sub recipe (scroll down her page). I eliminated the coconut flour and added Einkorn flour to her recipe instead. I decided today was a GOOD day for baking and here are the fruits of my labors! Made some delicious cinnamon rolls for breakfast and even my picky husband enjoyed them!! Not quite as good as all-flour buns, but it came in a close second! 🙂
Man, the house smelled like a bakery while these were baking!!…..you know that yeast-y smell? These rose nicely, have a chewy crust and a soft texture inside. I squirted a cream cheese glaze on them, but you could also spread that around more like a frosting. These were simply DELICIOUS!! I got 8 cinnamon buns from this recipe. Being made with psyllium, these are VERY filling and you will likely find one is all you can eat. I see that as a GOOD thing! built-in portion control. 🙂
It goes without saying this recipe is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in Pre-Maintenance or Maintenance due to the Einkorn Flour.
I order my Einkorn Flour from Jovialfoods.com. I order my NOW psyllium husk powder from Netrition. It bakes up a darker final baked good than Jay Robb psyllium that Maria uses. But I’m a tightwad and won’t spend $30+ when I can spend <$10 for something that works and tastes just fine to me.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection
BASIC INGREDIENTS:
1½ c. almond flour
5 T. psyllium husk powder (I used NOW brand)
2 tsp. baking powder
¼ tsp. sea salt
1 tsp. dry yeast
1/8 tsp. sugar (consumed by yeast)
¼ c. Einkorn Flour
2 T. apple cider vinegar
3 egg whites (I use the kind in carton: ½ c.+1 T.)
3/4 c. boiling water
CINNAMON MIX: Mix in a small bowl the following and stir well.
1 T. ground cinnamon
2 T. granular Splenda
2 T. erythritol
Dash stevia extract
GLAZE/DRIZZLE:
3 oz. cream cheese, softened
2 T. melted butter
2 T. Splenda (I used granular)
3/4 tsp. vanilla
Dash stevia extract
DIRECTIONS: Preheat oven to 350º. Mix all the dry ingredients (dry yeast too) in a large mixing bowl. Stir well to be sure it is uniformly mixed. Mix/whisk the egg whites and vinegar in a small bowl with a fork. Add boiling water and stir again. Add wet ingredients all at once to the dry ingredients, stirring quickly with the fork as you do so. As it begins to thicken up into a solid dough, switch to a rubber spatula and scrape down sides of bowl into the ball of dough, folding the dough several times to blend it well. Roll dough between 2 silicone sheets or or 2 parchment sheets roughly into a rectangle that is 10 x 13″. Gently with a knife, cut the rectangle into 8 long strips of dough without removing them from their position. Brush strips with some water to moisten them (or butter if you’re feeling totally decadent, but water is calculated in numbers below) and sprinkle on all the cinnamon mixture as evenly as possible. Now roll each strip into a tight, coil-like roll and set them cut side down onto a non-stick or lightly greased baking pan. Pop pan into preheated oven and bake for about 40-45 minutes. They don’t spread much but will rise quite a bit and then fall a bit when cooled. Not to worry, this happens every time. Drizzle glaze on tops with piping bag or sandwich bag with tiny hole cut in the corner. If preferred, spread the glaze smooth like frosting with the back of a spoon.
NUTRITIONAL INFO: Makes 8 iced cinnamon rolls, each contains:
262 calories
21.6 g fat
14.61 g carbs, 7.9 g fiber, 6.71 g NET CARBS
7.48 g protein
226 mg sodium
Einkorn Apricot-Cherry-Brazil Nut Bread
Einkorn Apricot-Cherry-Brazil Nut Bread
To give credit where it is due, this basic sweet bread batter was inspired by a Basic Quick Bread recipe at Sugar Free Low Carb Recipes website. I added vanilla, sweetener, baking powder and glucomannan powder and I believe the smooth texture is now perfect. The texture of this batter is quite nice and very moist. No crumbling! You can vary the fruit, berries and nuts in this but you will have to recalculate the carbs for any changes. This recipe is suitable once you get to Atkins Phase 2 OWL or farther. If you require gluten-free, you will have to omit the Einkorn and sub in the same amount of “oat flour” ground from 100% certified gluten-free oats.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
Slight rise in 8″x5″ loaf pan.
1/3 c. coconut flour
1/3 c. almond flour
1/3 c. Einkorn flour
¼ tsp. sea salt
1 T. glucomannan powder
1½ tsp. baking powder
Stevia equivalent for ½ c. sugar (I used ¼ c. Steviva, a blend of erithritol & stevia)
1 stick (1/2 c.) unsalted butter, melted
1 tsp. vanilla
8 large eggs, beaten
½ c. chopped dried apricots
½ c. unsweetened dried cherries, chopped (I dehydrate my own)
½ c. chopped brazil nuts.
DIRECTIONS: Preheat oven to 350º. Grease a loaf pan. I use a standard aluminum loaf pan. I can get fourteen approximately ½”slices out of the loaf. Mix dry ingredients in a medium mixing bowl. Melt butter and add to bowl. Also add vanilla and the eggs and beat until you have a smooth batter. Use an electric mixer if necessary, but I did not find I needed to do that. Fold in your desired fruit, nuts or flavorings and stir well. Spoon batter into greased pan, level with a spoon and bake at 350º for 40-45 minutes or until a toothpick stuck into center comes out slightly damp (this cake is THAT moist), but clean of any batter. Cool a bit, slice into fourteen ½” slices (or to lower carbs, cut into 16 slices for 6.23 net carbs per slice).
NUTRITIONAL INFO: Makes 14 servings, each contains: (numbers are specific for apricots, cherries and brazil nuts. Recalculate for other additives). Cutting into 16 slices reduces count to 6.23 g. net carbs.
122.3 calories
8.59 g fat
8.9 g carbs, 1.96 g fiber, 6.94 g NET CARBS
5.64 g protein
124 mg sodium
Cajun Shrimp Stir-Fry
Cajun Shrimp Stir-Fry
This simple dish with a Cajun flavor can be ready in 30 minutes, so its a good one to make on a weeknight when you’re tired after a long day at work. It’s delicious, nutritious and very filling. It is suitable for all phases of Atkins, Keto diets, Primal and Paleo as well. Another method of construction would be to make “noodles” of the zucchini using a julienne peeler or noodler tool and serve the other on top. Your call. Flavor will pretty much be the same either way you make it.
INGREDIENTS:
3/4 lb. peeled shrimp
4 oz. bacon chopped coarsely
10 oz. zucchini, quartered lengthwise and sliced
2 oz. onion, sliced
3 oz. bell pepper (any color will do)
5 fresh mushrooms, sliced
1 T. butter
½ tsp. my Cajun Seafood Spice Blend
Dash salt
DIRECTIONS: Brown bacon over high heat in a non-stick skillet. Add the onion and saute until it slightly softens. Add the squash and saute until it is beginning to look translucent. Add the bell pepper and mushrooms. Stir and saute a couple minutes. Add Cajun Seafood Spice Blend along with the shrimp. Stir and saute just until the shrimp are opaque and have curled, or about 3-4 minutes. Serve at once.
NUTRITIONAL INFO: Makes 4 large servings, each contains:
276 calories
17.6 g fat
6.75 g carbs, 1.57 g fiber, 5.18 g NET CARBS
23.5 g protein
387 mg sodium
Spicy Zucchini Cakes
I created these to have with a baked ham tonight. These were delicious and will make a lovely, delicious side dish to go with so many different meat entrees: roasted meats, baked chicken or broiled seafood. They are simple to make and will be ready in minutes. This would therefore be a good recipe for busy week nights. As written, these are not suitable for Atkins Induction, but if you use an Induction-friendly One Minute Muffin for the breadcrumbs instead of the biscuit listed, they would be OK for Induction. They are a go for Keto diets and Paleo or Primal if you use plan suitable bread and hot sauce.
INGREDIENTS:
15 oz. grated zucchini (3 small zucchini)
1½ oz. onion, grated fine
2 eggs, beaten
1 plan suitable biscuit or piece of bread, crumbled (or ½ c. crushed pork rinds)
Dash of salt
Dash of black pepper
2 tsp. Sriracha chile sauce (or plan suitable hot sauce)
1 T. oil of your choice (I used palm shortening)
DIRECTIONS: Grate the zucchini over a clean kitchen towel. Lightly salt with the dash of salt and let it sit there while you work. The salt will draw out the water from the zucchini while you are mixing everything else.
In a medium mixing bowl, beat the eggs. Grate the onion into the eggs and add the black pepper, Sriracha sauce and bread crumbs (or crushed pork rinds, if using). Stir to mix well.
Roll the zucchini in the towel so you can wring/squeeze out any remaining water over your sink. Open towel over the bowl and scrape the zucchini into the egg mixture. Stir well with a spoon.
Heat the oil in a non-stick skillet over high heat. Using a ¼-cup as a scooper, scoop ¼ cup mixture into the hot oil and let it spread a bit so it is flat. Cook until first side is golden brown. Do not disturb these excessively as they are cooking. When the first side is brown, flip with a spatula and cook the other side to a golden brown. Remove to a paper towel to drain excess grease. Transfer to serving platter and serve at once.
NUTRITIONAL INFO: Makes 9 cakes, each contains: (will vary slightly with your choice of bread or crumbs)
68.4 calories
5.46 g fat
2.58 g carbs, .78 g fiber, 1.8 g NET CARBS
3.55 g protein
70 mg sodium
Chickpea, Collard & Sausage Soup
Chickpea Collard & Sausage Soup
I wanted to cook up a big pot of chickpeas today to have some in my freezer for convenience in making recipes that call for them. I really don’t like to use the canned if I can avoid them. I usually simmer 2 pounds at a time and then freeze them in 1-cup packages for use in other recipes like this soup. They have a much lower glycemic index than most beans, but more importantly, are so much lower in the actual glycemic load (impact on your blood glucose) than their canned cousins. Clearly soy beans, lentils and chickpeas have the least deleterious effect on our metabolism. So although chickpeas are quite carb-y, they are a healthy legume choice since they don’t make your blood sugar spike, perpetuating any existing insulin resistance and metabolic syndrome. I made this incredibly delicious soup for lunch today with some of these beans. You can lower the carb count on this soup by using fresh cooked soy beans if you like. This soup really isn’t suitable until you are nearly at goal weight as it is high in carbs with chickpeas..
INGREDIENTS:
2 links smoked sausage, sliced thinly (4″ links, about 4 oz.)
3 oz. onion, sliced
1 c. collard green leaves, sliced and stems removed
3/4 c. red bell pepper, coarsely chopped
4 c. clear homemade chicken broth
2 c tap water (or 2 c. more broth for richer soup)
2 tsp. Sriracha chile sauce (optional)
3 c. cooked chickpeas
Dash black pepper
DIRECTIONS: Lightly sauté the sausage in a soup pot over medium-high heat until done and it has given off its grease. Add onion and cook until it begins to brown. Add chopped collard greens and red bell pepper. Sauté until they begin to wilt. Add broth and water to the pot and bring to a boil. Lower to a simmer and add Sriracha and black pepper. Simmer until collards are done to your liking, or about 20 minutes. Remove from heat and serve at once. The sausage is salty enough we didn’t need added salt. You may want to add some.
NUTRITIONAL INFO: Makes 8 cups of soup, each cup contains:
214 calories
8.48 g fat
19.37 g carbs, 5.22 g fiber, 14.15 g NET CARBS (use soy beans for much lower carb count)
12.6 g protein
278 mg sodium
Roaster Oven Turkey
I originally bought my roaster oven because my large oven went out one Thanksgiving. My mother and granny used to roast theirs in a roaster oven because they thought they came out more moist! Well, I’m a believer now and plan to resurrect my roaster oven to make mine this year. If you don’t own one, they are excellent for extra oven space when you entertain or during holiday gatherings and your oven is full to the brim. In the summertime, you can set them on the patio and cook food without heating up the kitchen, too! I’ve now baked cakes, muffins, cookies, and meats in mine just beautifully! And they are getting so cheap, one can be had for as little as $30 some places and sales! I paid $60 for my first one, when $60 was worth a lot more than it is today! Great investment!
You pretty much go about roasting a turkey in one just like you would do in a regular oven, other than the fact that I cover my wing tips and drumstick tips with foil when I first put the bird in the oven. Comes out delicious, moist and tender every time. More moist that the usual traditional oven roasting method, in my opinion. The skin doesn’t get quite as crispy, but as you see in the photo above, it does brown nicely. Turkey is suitable for all phases of Atkins, Keto, Primal and Paleo diets alike.
INGREDIENTS:
1 12-13 lb. turkey, thawed (follow chart on wrapper for a larger bird)
4 T. melted butter
Dash each of salt and black pepper
4 small pieces of foil
DIRECTIONS: Preheat oven to 325º. Open turkey wrapper and remove bird to a clean sink. Remove the leg binding gadget. Remove giblets and set aside for making your gravy. I only use the neck meat for gravy and my dog usually gets the liver, heart and gizzard in her dinners over a week or so. I like to eat them; I just don’t like them in my gravy much.
I like to rinse out the inside of the bird. Pat the exterior dry with paper towels. Melt the butter in a small saucepan or in the microwave. Place turkey, breast side up in a pan large enough to hold it. Baste with the butter all over on the outside and inside with a basting brush, using half the butter. Sprinkle bird inside and out with salt and pepper. I cook my dressing outside the bird as I like it to brown. You can add some chunks of celery, onion and parsley if you like to the cavity, but I do not. Your call there, but be sure to add those carbs below if you do. Cover wing tips and leg knuckles with foil so they will not burn.
Place pan with bird into the roaster oven, cover with lid and cook, for 1½ hours. Open oven and baste with remaining butter. Recover and cook for 1 hour and check for doneness with a meat thermometer in the thickest part of the breast and around the thing-leg joint (slowest area to get done). You want the thermometer to read 170º. Cook for another 30 minutes or so, checking with thermometer every 10-15 minutes now so as to not over cook. Remove when it has reached 170º internal temperature. Set on cutting board for 15-20 minutes before attempting to carve to avoid tearing up the meat and all the juices running out. You want those juices to STAY in the meat. This turkey should be extremely moist. Roaster ovens do an incredibly good job at moist heat roasting.
NUTRITIONAL INFO: I can’t know what pieces or amount you will eat, so I’ll provide some numbers for both white meat and dark meat.
4 oz. dark meat contains: 250 calories, 13 g fat, 0 carbs, 0 fiber, o net carbs, 31 g protein and 269 mg sodium
4 oz. white meat, skin eaten contains: 222 calories, 9.4 g fat, 0 carbs, 0 fiber, 0 net carbs, 32.3 g protein and 255 mg sodium
Pumpkin Cheesecake with Pecan-Chia-Flax Crust
Pumpkin Pecan Cheesecake
I can’t take full credit for this recipe. As my filling inspiration I used SugarFreeMom.com‘s no-bake pumpkin cheesecake slightly modified. I changed up the filling sweeteners a bit and totally eliminated the coconut. I’m not too terribly fond of coconut in desserts unless coconut is the “focal” flavor, as in coconut pie, coconut custard, coconut cake. So I had to eliminate the coconut flour in the filling and didn’t want it in my crust at all. Instead of a sunflower seed and coconut crust, I switched to a pecan-chia-flax crust. Man, this was DELICIOUS! And just the thing for my Thanksgiving dinner with my oven out of commission this year. This recipe was every bit as tasty as the popular Jody’s Pumpkin Bake recipe I’ve been baking the last few years. But this recipe caters to my lazy cook side, as it requires NO BAKING! This is not suitable until the nuts and seeds level of Phase 2 Atkins OWL carb ladder. This recipe is OK for Keto diets if you can fit the carbs into your daily limits.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
CRUST INGREDIENTS:
Before Cutting
4 T. cold unsalted butter
2 c. pecan halves
¼ c. flax meal (I used 50:50 dark and white mixed)
¼ c. ground chia seeds
1 tsp. cinnamon
½ c. erythritol (or sweetener to equal ½ c. sugar)
FILLING INGREDIENTS:
1 envelope unflavored gelatin
1 c. simmering water
1/2 tsp. vanilla
1 15-oz can pumpkin puree
8 oz. cream cheese, softened
¼ c. erythritol
¼ c. Splenda
1 tsp. cinnamon
½ tsp. ground nutmeg
¼ tsp. ground cloves
OPTIONAL: Sweetened whipped cream to top
DIRECTIONS: Pulse the butter in a food processor or blend until it it finely crumbled. Add the flax, ground chia seeds, cinnamon, sweetener and pulse a couple times. Add the pecans and just pulse until they are coarsely ground. Pour into an 8″ square or oval casserole dish. Press the crust into the bottom and partially along the sides of the pan with your hands. Set aside for now.
Bring water to a boil and lower to a simmer and dissolve the gelatin in it, stirring constantly. Set aside to cool as you mix up the rest of the ingredients. In a medium mixing bowl, whip the softened cream cheese with an electric mixer. Add the pumpkin and mix until smooth. Add the gelatin and vanilla and mix some more to blend well. Add all the spices and mix until smooth. Gently pour or spoon the pumpkin mixture into the crust. Decorate with a few pecan halves if you like and cover with plastic wrap. Chill for several hours until firmly set. Cut into 9 squares and serve with whipped cream if you like.
NUTRITIONAL INFO: Makes 9 servings, each contains: (does not include any topping)
323 calories
30 g fat
11.23 g carbs, 6.34 g fiber, 4.89 g NET CARBS
.71 g protein
49.33 mg sodium
Bacon Gravy with Kale
Bacon Gravy with Kale
I felt like eating bacon gravy for breakfast today, rather than my usual sausage gravy. And as I knew neither lunch nor dinner tonight would involve any Vitamin K for my hubby (he has to eat a little bit of Vitamin K each day), I decided to throw in a bit of finely chopped kale to see what that was like. Well, it was delicious, although the kale took a rear seat to the bacon and green onion flavors. I would definitely make this new breakfast gravy again and it’s sooooooo nutritious with that little bit of kale thrown in the mix. Hubby gave it a thumbs-up, too! I served it at breakfast over toast, but I see potential for this being served over baked or broiled fish or chicken as well. 🙂 this recipe is suitable for all phases of Atkins (using an Induction-friendly bread) and for Keto diets. Primal diners could enjoy this occasionally as well. Paleo folks will want to sub in coconut milk or almond milk for the cream.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection
INGREDIENTS:
1/3 lb. bacon (about 6 slices)
3/4 c. kale (1 medium leaf), stemmed and chopped fine
2 large green onions, chopped
1 c. heavy cream
1 c. water
Dash salt and black pepper
xanthan gum or your favorite thickener (optional)
DIRECTIONS: Coarsely chop the bacon and brown in a non-stick skillet. Add the kale and saute over high heat until it begins to get limp (about 2 minutes). Add the green onion and saute 1 minute to soften. Reduce heat to medium and add the cream, water and seasonings. As it simmers, lightly dust the surface with xanthan gum and wait to allow it to thicken. Dust again if necessary to get it as thick as you like, waiting a minute between additions. Less is always better when it comes to xanthan gum, lest you end up with a slimy gravy. 😉 Serve at once over low-carb toast as shown, or low-carb biscuits.
NUTRITIONAL INFO: Makes 4 generous servings, each contains: (numbers below DO NOT include the toast, biscuit or whatever meat/recipe you serve this on)
387 calories
39 g fat
4.12 g carbs, .6 g fiber, 3.52 g NET CARBS
6.2 g protein
382 mg sodium
Cream of Celery Soup
Cream of Celery Soup
A simple soup is often all I’m looking for at lunch time. I occasionally fix myself a can of Cream of Celery Soup when I was growing up. But that had lots of carbs and junky ingredients. I’ve made a low-carb version that is much healthier. This recipe is suitable for all phases of Atkins and Keto diets.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection
INGREDIENTS:
12 stalks celery, chopped coarsely (an entire small bunch)
Water to cover celery in a soup pot
2 c. homemade chicken broth
¼ tsp. salt
4 oz. softened cream cheese
1 c. heavy cream
1/8 tsp. glucomannan powder or your favorite thickener
VARIATION: Add a light sprinkling of onion powder
DIRECTIONS: Cut up the celery and add to a pressure cooker or large stew pot. Cover with water and chicken broth. Bring to pressure/boil, lower heat and cook/simmer until celery is tender or about 20 minutes (about 10 in a pressure cooker). Bring down pressure and open pot slowly. Replace on burner, add the glucomannan powder and using a stick blender, puree the celery in the broth. If you don’t own a stick blender, transfer to a blender or food processor (DO NOT OVERFILL or it will rise and overflow). Add glucomannan and pulse to puree and blend in the glucomannan to a smooth mixture. Add back to the soup pot and stir in cream and cream cheese. Simmer 2-3 minutes and serve with a salad or by itself.
NUTRITIONAL INFO: Makes eight 1-cup servings, each contains
180.5 calories
16.8 g fat
2.98 g carbs, .96 g fiber, 2.02 g NET CARBS
3.6 g protein
175 mg sodium
Einkorn Flour Crackers
I wanted to see what a little Einkorn flour would do for my best cracker recipe and it definitely makes them crispier. I also slightly reduced the flax meal and omitted the arrowroot powder totally. They are still as delicious as ever but a bit crisper in my opinion and my husband’s opinion. The jockeying around of ingredients from the inspiration cracker (.64 g net carbs) has maintained a .66 g net carb count per cracker. NOT BAD! So the “expense” of adding a little Einkorn to this recipe was not detrimental to the stats at all really. These are clearly not suitable until the grains level of the Atkins Phase 2 OWL carb reintroduction ladder. FYI: I order my Einkorn flour from Jovial Foods.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
2 c. almond four, lightly packed
1 c. Einkorn flour
½ c. flax meal
2 tsp. baking powder
1 tsp. salt
1 tsp. onion powder
2 tsp. coarse black pepper
2 T. oat fiber
¼ c. grated Parmesan cheese
3/4 c. tap water
2 T. olive oil
DIRECTIONS: Line two 11×17 sheet pans with parchment, cut to fit. I use plastic food-service gloves to press dough into pans. You can use a third sheet of parchment if you don’t have any or a plastic sandwich bag on your hands. Preheat oven to 350º.
Stir warm water and olive oil together in a small bowl. In a large bowl, measure out all the dry ingredients and stir with a fork. Add the water and oil mixture and stir well with fork to moisten the dough. It will be clumpy and crumbly. Divide the dough roughly into two portions and using hands crumble half the dough over each pan. Press or roll the dough all the way to the edges. It will seem like it won’t be enough to get it all the way to the edges, but until you do, they aren’t thin enough. Trust me, the dough WILL go to the edges of the pans with effort. With a long-bladed knife, score pressed dough gently into rows of 6 x 8 crackers, or 48 in a pan). Lift the knife blade slowly to avoid messing up the crackers. Pop into 350º oven for about 18-20 minutes. Ovens vary. You don’t want to brown them too much. I even take out individual crackers early if they are getting too brown. The ones around the edges brown much faster. Remove the pans and cool. Separate into crackers with the same knife you scored them with. These crisp crackers are better when they are 100% cool, even better on day two.
NUTRITIONAL INFO: Makes 96 crackers, each contains:
20.1 calories
16.8 g fat
1.19 g carbs, .53 g fiber, .66 g NET CARBS
.75 g protein
24.6 mg sodium
Chicken-Spinach Parmesan
Chicken-Spinach Parmesan
Having 1 huge baked chicken breast in my refrigerator the other night, I created a tasty Italian dish with it. With some spinach mushrooms, cheese and sauce this was simple as can be to make. This recipe is suitable for all phases of Atkins and Keto diets if the numbers will fit into your daily limit. Note: I use some of my homemade beef spaghetti sauce as that’s what I had available, but I didnt’ care for the beef in it, so I’m recommending you use a meatless sauce for this recipe and have calculated stats as though I used my favorite sauce, Lucini with basil in it.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
10 oz. cooked chicken breast meat
8 oz. frozen whole leaf spinach
2 4-oz. cans sliced mushrooms, drained (omit if you don’t like)
1½ c. Lucini Spaghetti Sauce (or your favorite brand low-carb sauce)
2 c. shredded mozzarella cheese
½ c. Parmesan grated cheese
½ tsp. dried mixed Italian seasonings or 1 T. fresh (your choice: basil, oregano, crushed fennel or any combination)
DIRECTIONS: Preheat oven to 350º. Grease a casserole baking dish lightly. Squeeze water out of the spinach and evenly place the uncooked spinach in the bottom of the dish. Tear chicken breast into bite-size pieces and spread it evenly on the spinach. Sprinkle half the Parmesan and half the mozzarella cheese on next. Drain and add the mushrooms next. Spoon on the spaghetti sauce and Italian seasonings. Finish off with the rest of the two cheeses. Bake at 350º for about 30 minutes. Serve with a nice green salad and perhaps your favorite low-carb bread or garlic bread.
NUTRITIONAL INFO: Makes 6 servings, each contains:
276 calories
14 g fat
8.35 g carbs, 2.63 g fiber, 5.72 g NET CARBS
29.5 g protein
841 mg sodium (use less mozzarella to lower this number)
Kale Cabbage Medley
Kale Cabbage Medley
I love braised kale and braised cabbage, but tonight’s creation with the two together was just amazing! Combining with my ingredient lineup totally changed the flavor profile of BOTH vegetables. Therefore this might be a good dish to try on those kale and cabbage haters among you, as neither tasted like themselves. This vegetable side is a little carb-y, but all those carbs are in the incredibly nutritious kale and cabbage, so they’re all GOOD carbs! This dish is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily allowance. This recipe is also OK for Primal-Paleo diners.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 bunch of kale (about 4 cups stemmed and coarsely cut up)
2 c. cabbage, coarsely cut up
2 oz. yellow onion, sliced
3 oz. bell pepper, cut into medium-sized pieces (your color choice)
1/2 tsp. sea salt
Dash black pepper
1 T. Sriracha chili sauce
Water to cover all (I also added 3/4 c. baked ham broth/drippings)
1 T. bacon grease
DIRECTIONS: Melt the bacon grease over high heat in a large stew pot and saute the onion until caramelized. Add the stemmed, cut up kale, cabbage and water to cover. Add bell pepper, salt, pepper and Sriracha sauce. Bring to a boil and lower heat to medium and simmer for about 30 minutes. Serve at once. This broth makes a tasty and nutritious base for soups, so I store mine in containers in my freezer. 🙂
NUTRITIONAL INFO: Makes 5 servings, each contains:
70 calories
3.04 g fat
9.92 g carbs, 2.42 g fiber, 7.5 g NET CARBS
2.48 g protein
60 mg sodium
Scrambled Eggs with Sausage Refogado
Scrambled Eggs with Sausage Refogado
Portugal is enamored of refogado sauce (onion and tomato sauteed in olive oil). So am I actually. They put it on/in EVERYTHING! This sauce is to Portugal what Sofrito is to Spain and Puerto Rico! I decided to take it to a new level and add some hot pork sausage and green onion to have with my morning eggs yesterday. Man, oh man, was that ever good! My readers know by now I’m not too fond of eggs for breakfast and now I have another new way to disguise their heavy taste! The sweetness from the Roma tomato and the spiciness of the sausage just played so nicely together with my buttery eggs. This recipe is suitable for all phases of Atkins, Keto diets and Paleo-Primal followers as well. I hope you’ll try this delicious way to prepare eggs.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: By personal choice, I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
4 large eggs
1 T. butter
4 oz. hot pork breakfast sausage
1 oz yellow onion, chopped
1 green onions, chopped
1 Roma plum tomato, cut into fairly large chunks
Dash black pepper (dash salt if desired)
OPTIONAL: 1 T. olive oil for authentic flavor
DIRECTIONS: Brown the sausage in a non-stick skillet. Add the yellow onion and saute until it is tender. Add the tomato and green onion and saute just until the tomato begins to break down but is not reduced to mush. If using, add 1 T. olive oil, but I did not bother as my sausage made enough grease for me. In a separate skillet, melt the butter and scramble the eggs to your liking. Spoon half the eggs onto each of two serving plates. Spoon half the sausage refogado onto each plate as well. Serve at once.
NUTRITIONAL INFO: Makes 2 servings, each contains:
401 calories
31.9 g fat
4.15 g carbs, .9 g fiber, 3.25 g NET CARBS
24.3 g protein
570 mg sodium
Puerto Rican Stuffed Zucchini
When I can get a real big calaba squash (cousin to zucchini but lighter skin color) I like to stuff them. This tasty recipe sporty my beloved sofrito condiment. This is delicious and perfectly suitable for all phases of Atkins and Keto diets. Primal folks might want to enjoy this once in awhile. Paleo devotees will want to leave off the cheese.
INGREDIENTS:
1 12-oz zucchini or calaba summer squash
8 oz. lean ground beef
1½ oz. onion, chopped
1½ oz. bell pepper (any color)
3 T. my Sofrito sauce
1 beaten large egg
Dash black pepper
1/8 tsp. sea salt
2 oz. shredded Monterrey Jack cheese
DIRECTIONS: Preheat oven to 350º. Cut stem and tip end off squash. Cut in half lengthwise. Scoop out the flesh leaving ¼” or less intact on the shell for support. Place the shells into a pot of boiling water and parboil for 2-3 minutes to begin the cooking process. When you bypass this step, the shells don’t get as done in the oven. Remove, discarding the water and place the squash shells onto a baking dish.
Now dice the flesh you scooped out into ½” dice. Brown the ground beef. When no longer pink, add the squash, onion and bell pepper. Add salt and pepper. Saute until vegetables are tender. Remove from heat. Beat and stir in the egg, the sofrito sauce and mix well. Spoon the filling into the two shells. Top each with 1 oz. of the cheese. Pop into 350º oven for 35 minutes. Remove from oven and top each half with 1 oz. of the cheese. Pop back into the oven for about 15 minutes to melt the cheese. Serve immediately. Place a little more sofrito in a dish for folks to add at the table if they want more of that flavor (I did). This paired nicely with a green salad.
NUTRITIONAL INFO: Makes 2 servings, each contains:
522 cals, 35 g fat, 10.3 g carbs, 2.9 g fiber, 9.40 g NET CARBS, 41.4 g protein, 876 mg sodium
Middle Eastern Stuffed Eggplant
This tasty stuffed eggplant will fill you right up! It has a lot of flavor layers going on and will excite your palate. It’s actually quite easy to make, too. It’s a little carb-y, but that’s because of the eggplant itself. No empty fillers in this recipe. This recipe is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily limits. It is also suitable for Primal and will even work for Paleo if you sub in chia gel or an extra egg for the ricotta cheese.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
2 T. coconut oil
1 16-oz. whole eggplant, stemmed and cut in half lenghtwise
10 oz. ground beef (or lamb)
2 oz. onion, chopped
¼ tsp. sea salt
Dash black pepper
1 tsp. ground cinnamon
½ tsp. ground cumin
1 Roma tomato, chopped coarsely
1 clove garlic, minced
1 T. fresh spearmint, chopped (or 1 tsp. dried mint)
2 beaten eggs
1/4 c. ricotta cheese (use chia gel or an extra egg for a Paleo version)
DIRECTIONS: Melt the oil in a very large skillet over high heat. Place eggplant in the pan cut-side down. Brown the cut surface, pressing the eggplant halves down with your hand as they cook. Cook them for about 10-15 minutes. Remove them to a cutting board to cool a bit.
Add the meat to the skillet and brown over medium-high heat. Add the onion toward the end of the browning process and cook until pretty tender. Add the seasonings next. Lower heat and simmer 5 minutes or so to let the spices mingle in the meat nicely. Turn off heat.
Preheat oven to 350º. Using a knife slice or scoop out most of the eggplant flesh from the halves, leaving about 1/2″ of the flesh intact on the skin for support during baking. Place the two hollowed out shells in a baking pan.
Next, chop the scooped out eggplant flesh into ½” dice and add back into the meat mixture in the skillet. If the eggplant is still opaque in places (likely it is not fully done), turn the fire on to medium and stir/simmer the meat-eggplant mixture until the eggplant is pretty tender. Turn off heat.
Stir the beaten eggs into the ricotta and add to the meat mixture and mix well to bind and moisten the filling. Spoon half the mixture into each eggplant shell. Pop the pan into your preheated oven and bake for about 35-40 minutes or until the shells appear to be fully cooked. Pairs nicely with a sour cream/mint cucumber salad as shown.
NUTRITIONAL INFO: Makes two large adult servings, each contains:
467 calories
42 g fat
19.85 g carbs, 9.25 g fiber, 10 g NET CARBS
38.4 g protein
499 mg sodium
Einkorn Crumb Topping
If you love baked fruit cobblers like I do, sometimes making a full crust you have to roll out………some days that just takes more energy than you have to give. That’s when crumb topping comes to the rescue. This one uses my new Einkorn Bake Mix and I’m very pleased with the crumb topping it created for my blackberry applications yesterday. Not sweet and just crunchy enough to tone down those often-tart blackberries. You can add some sweetener to your crumb topping if you prefer. This recipe is not suitable until you are at or near maintenance weight as it has grain in the mixture.
TIP: To lower carbs on this topping you can just add ¼ c. Einkorn flour and increase oat fiber and almond flour by 2 T. each to compensate (drops it to 10.56 carbs, 5.66 fiber and 4.9 NC with that change).
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 c. almond flour
½ c. Einkorn Bake Mix
1/8 tsp. sea salt
2 T. oat fiber
1 egg white
For a sweeter version, also add 1-2 T. erythritol or equivalent
DIRECTIONS: Measure the dry ingredients (and sweetener if using) into a small mixing bowl. Blend well with a fork. Whip the egg white in another bowl until frothy. Add the egg white to the dry ingredients. Work the crumbly dough with a fork until all dry ingredients are moistened with the egg white. Using your hands, crumble over your already prepared fruit cobbler filling.
NUTRITIONAL INFO: Makes 6 servings, each contains:
116.5 calories
8.68 g fat
11.76 g carbs, 4.06 g fiber, 7.7 g NET CARBS (4.9 net carbs using TIP above)
5.6 g protein
61.8 mg sodium
Cream of Broccoli Soup
Cream of Broccoli soup
I just love creamed soups and decided to make one from a head of broccoli yesterday. I usually make a broccoli and cheese soup that is a bit chunkier and cheesier tasting, but I was actually shooting for a creamy soup with less cheese taste. II used water making my soup and it was delicious, but using homemade chicken broth will make it even tastier, if you have it on hand. We actually liked the little bit of bite the Sriracha brought to the flavor profile and add that occasionally. This recipe is suitable for all phases of Atkins and Keto diets. I don’t add salt to recipes with cheese, as there is so much sodium in most cheeses and I am very sodium sensitive. If sodium is also an issue for you, you can always cut back on the cheese in this recipe. 🙂
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
20-oz. head of broccoli, cut into chunks
Water to cover nicely, (about 3-3½ cups)
¼ tsp. coarsely black pepper
½ tsp. onion powder
10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)
1 c. whipping cream
VARIATION: 2 tsp. Sriracha chili sauce
DIRECTIONS: Cut up broccoli into chunks, stems and all. Place in a large soup pot. Cover with water or homemade broth, if you prefer a richer soup. Add salt, pepper, onion powder and stir. Next add the Sriracha sauce (if using). Bring to a boil and then lower heat to medium-low. Simmer until the broccoli is quite tender and then remove from heat. You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!). OR, if you own a stick blender, you can wait to do this step. Add the processed broccoli back to the pot and place back over a very low fire. Add the cheese, stirring to facilitate melting and blending. If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens. Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit. Then blend in a continuous blending motion throughout the soup mixture until you have a uniformly smooth mixture. This creates a small bit of “foam” on the surface but that settles down with a few minutes of waiting and gentle stirring. If not thick enough for you, thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener). Thickening will tend to eliminate that “foaming” issue caused by the stick blender. Serve with your favorite low-carb rolls or crackers. 🙂
NUTRITIONAL INFO: Makes 6 large servings, each contains:
315 calories
26.4 g fat
9.96 carbs, 2.49 g fiber, 7.48 g NET CARBS
11.86 g protein
500 mg sodium (from all that cheese)
Einkorn Apple Coffeecake
My husband brought home the sweetest apples this week!! I have been wanting to try a fruit-topped cake with my Einkorn Bake Mix.I decided I’d give it a go and it came out delicious! So moist, it was almost like the pudding cakes of the 60’s. Some of you are old enough to remember those, non? Super yummy, this was, served warm with coffee. You can lower carbs on this by cutting into 8 servings, using a smaller apple and/or using a low-carb bake mix that doesn’t contain Einkorn flour. Carbquik will work in this recipe. You could also use Bob’s Red Mill low-carb bake mix, or Jennifer Eloff’s Low Carb or Gluten Free Bake Mix, but as those don’t have fat in them, you’ll have to add some butter or coconut oil to your cake mixture, as my mix has fat in it already.
This is not suitable until the Pre-Maintenance or Maintenance phase of Atkins as the Einkorn flour pushes up the carbs a bit.
A slice ready to eat!
INGREDIENTS:
1 large apple, cored and sliced thin (I did not peel)
¼ c. unsalted butter, melted
1½ tsp. cinnamon
2 T. erythritol
1½ c. my Einkorn Bake Mix
3 extra large eggs (or 4 large)
¼ c. + 2 T. Da Vinci Vanilla Syrup (or 6 T. water + 2 tsp. vanilla)
DIRECTIONS: Preheat oven to 350º. Melt the butter over medium-high heat in a non-stick skillet. Add the cinnamon and mix well. Add the apple slices and saute until tender but not mush. Sprinkle the erythritol over the apples and stir well. Turn off heat and slightly cool so you can handle. Remove apple slices to a plate to cool. Sprinkle a bit more cinnamon (1/4 tsp or less) on the bottom of the buttery skillet. Arrange the apple slices concentrically on the bottom of the pan. I had just enough for 1 layer.
In a small mixing bowl or your food processor, beat the eggs well. Add the DaVinci syrup and stir/pulse well. Add the bake mix and beat or pulse until pretty smooth. Pour the batter evenly over the apples trying not to disturb your careful, decorative placement of the slices. Pop into preheated 350º oven for about 15-20 minutes or until center of cake is dry to the touch. Do not over brown. Remove and cool a few minutes. Loosen edges with a spatula. Invert a serving platter over the skillet and invert. Cake will drop right out. Cut into 6 servings.
NUTRITIONAL INFO: Makes 6 svgs, each contains: 298 cals, 24.7g fat, 14.31g carbs, 3.46g fiber, 10.85g NET CARBS, 11.1g protein, 132 mg sodium
Scrambled Eggs with Bacon & Onion
Scrambled Eggs with Bacon & Onion
One of my most favorite flavor affinities is cured bacon and sweet onion, caramelized together. I like to have this duo on creamy scrambled eggs occasionally. I have even been known to put a smear of cream cheese between the eggs and topping for a slight variation. 🙂 Delicious both ways really! Like them equally. I am not so fond of mixing up my ingredients INTO the eggs, as that weakens their flavor punch greatly for me as well as altering the flavor of the eggs themselves. This simple egg breakfast is suitable for all phases of Atkins, Keto diets and Paleo-Primal as well! Hope you like this as much as I do!
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
4 slices bacon, chopped
2 oz. red onion, chopped (any onion will do, but red is best here)
4 large eggs, beaten
2 T. butter
DIRECTIONS: Fry the bacon until it is getting nearly crisp. Add the onion and saute until the onion is pretty tender. When done, lower heat. In a separate non-stick skillet, melt the butter over medium heat. Add the eggs and scramble as usual. When done, plate half the eggs on each of two plates. With a slotted spoon, dip up half the bacon/onion mixture over each. Garnish with chopped parsley or herb of your choosing. Serve at once.
NUTRITIONAL INFO: Makes 2 servings, each contains:
382 calories
33 g fat
3.05 g carbs, .25 g fiber, 2.8 g NET CARBS
21 g protein
618 mg sodium
Pumpkin Granola
My husband was asking for an easy breakfast cereal recently, because occasionally I just don’t want any breakfast and he doesn’t want me to cook when it’s just for him. So I created a very tasty cereal for him. This stuff is great for just snacking, too! The slight yellow hue to the coconut is due to the pumpkin in the recipe, but trust me, I can’t really taste pumpkin (or the coconut, for that matter) in there. I taste the spices, nuts and fruit mostly. 🙂 This recipe is not suitable until Atkins Phase 2 OWL when nuts are introduced.
NOTE: Just wanted to add that this keeps AMAZINGLY well over time. I stored mine in a Tupperware canister and 6 months later it was still good! It was still dry and we finished it off as a snack food rather than cereal. DEElicious! 🙂
INGREDIENTS:
½ c. roasted sunflower seeds, unsalted
½ c. roasted pumpkin seeds, unsalted
2 T. chia seeds
1½ c. large flake coconut, unsweetened
1 c. walnuts, coarsely cut
1 c. pecans, coarsely cut
1½ tsp. cinnamon
¼ tsp. ground nutmeg
¼ tsp. ground cloves
1/8 tsp. sea salt
2 T. erythritol
5 dried prunes, chopped fine like tiny dried currants (I use DelMonte which has no added sugar)
1/3 c. liquified coconut oil
¼ c. sugar-free maple syrup
1 tsp. vanilla extract
1 c. canned pumpkin puree (do not use the pie filling!)
DIRECTIONS: Preheat oven to 300º. Line two large baking sheets with parchment paper and set aside. Measure the first 12 (dry) ingredients into a large mixing bowl and stir well. In a small bowl, stir the last 4 (wet) ingredients well. Using a rubber spatula, pour the wet ingredients evenly over the dry and with the spatula, stir and toss to coat all the dry ingredients with the wet ingredients. When well-blended, pour half the mixture onto each paper-lined pan. Spread evenly. You will need to bake until it is dry and somewhat crisp to the touch, or about 1½ hours (longer for some ovens). Stir ever 15-20 minutes to be sure it is cooking evenly. Do not allow to overly brown or the nuts will taste burned. Turn off oven and let the granola dry in the oven as it cools. Break it apart into smaller clusters if you like. I like mine in larger clusters, as I eat it more as a snack than a cereal. Transfer to an airtight container or zip-loc gallon bag. BE ABSOLUTELY SURE IT IS FULLY COOLED BEFORE STORING. Otherwise it will “sweat” and get soft (just rebake to crisp it up again). This stuff is delicious, so do ENJOY!
NUTRITIONAL INFO: Makes 9 cups total or eighteen ½ cup servings. Each ½-cup serving contains:
214 calories
19.6 g fat
7.5 g carbs, 3.21 g fiber, 4.29 g NET CARBS
4.89 g protein
42 mg sodium
Tuna-Cauli Cakes
Tuna-Cauli Cakes
These came about for lunch today from a lone half cup of leftover buttered, steamed cauliflower. I added one of the small 2.5-oz pouches of tuna, some Smoked Gouda cheese and a bit of onion and VOILA! A delicious lunch! That’s sauteed kale (cooked exactly 1 minute in bacon grease) on the side of the plate. The sliced steamed carrots were good with these, too! These tuna cakes are simply DELICIOUS! Of course, you can sub in other cheeses, but the Smoked Gouda really makes these different and quite special. Smoked Cheddar would be just as good in this recipe, I believe. I’ll be making this recipe regularly with leftover dabs of cauliflower from now on. Such a tasty way to keep from wasting event he smallest amounts of pricey vegetables. This is suitable for all phases of Atkins if you use flax meal in lieu of the small amount of low-carb breadcrumbs.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: By personal choice, I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
2.5 oz. tuna (I use oil-pack)
3 oz. Smoked Gouda cheese, shredded
2/3 c. leftover steamed cauliflower, mashed with a fork
1 medium green onion, chopped fine
2 T. low-carb bread, crumbed (or 1 T. flax meal)
1 large egg, beaten
Dash black pepper
Dash Cajun spice blend or my Seafood Spice Blend
1 T. coconut oil (or your preferred oil) for frying
DIRECTIONS: Mix all ingredients but the coconut oil in a medium bowl. Stir well with a spoon. Heat the coconut oil in a non-stick skillet over medium-high heat These are inclined to stick to the pan, so do not flip them to side two until they have browned well on the first side, and don’t over handle them with your spatula. Section off the mixture into 6 equal portions in your bowl. Dip 1/6 of the mixture up and drop onto the hot pan, spreading into a 2½” patties. When the first side is browned nicely for all the cakes, flip them quickly and carefully. Brown the second side and when done, transfer to serving plate. Serve hot with green veggies or a nice green salad.
NUTRITIONAL INFO: Makes 6 tuna cakes, each contains approximately (varies slightly with your personal choice of low-carb bread or flax):
118.5 calories
9.16 g fat
2.31 g carbs, 1.11 g fiber, 1.2 g NET CARBS
7.65 g protein
325 mg sodium
Grilled Chicken & Spinach Pizza
This pizza was absolutely delicious. I call it my white pizza. It’s so different from classic red sauced pizzas. I think I’ll add more spinach next time. I used ½ cup on this one but will use 3/4 c. next time and have calculated for that below. The red onion is key to the flavor so wait until you can get a red one for this recipe. They have a sweeter, fruitier taste than other onions.
This recipe is not suitable for Atkins Induction but will be OK for all other phases. The carb count is certainly low enough for most Keto diets.
INGREDIENTS:
1 recipe my Gluten-Free Pizza Crust
1 c. grilled chicken breast, chopped (skin on)
½ c. grilled chicken thigh meat, chopped (skin on)
3/4 c. (3 oz) shredded Monterrey Jack Cheese
3/4 c. (3 oz) shredded Mozzarella Cheese
3/4 c. baby spinach leaves
¼ tsp. dried oregano leaves, crushed (or 1 tsp. fresh, chopped)
Pinch garlic powder (optional)
1 oz. red onion, slivered as thinly as possible
2 oz. heavy cream
2 T. Parmesan cheese (kind in green canister is fine)
Pinch (about 1/16 tsp.) glucomannan powder (to thicken Alfredo sauce)
DIRECTIONS: Preheat oven to 350º. Make the pizza crust by that recipe’s instructions, on a 16″ pizza pan (preferable pan with holes) lined with parchment. Remove crust from oven and prepare to top.
For your Alfredo sauce, mix the cream, Parmesan and glucomannan in a saucer and let it sit for a few minutes. Should thicken up a bit. When it appears thicker, spread it on the crust as evenly as possible, almost to the edges of the crust. It needs to be a fairly thin layer or it will cause your crust to get soggy. Next evenly spread the Jack cheese on the crust. Next spread the Mozzarella cheese evenly on top. Sprinkle with the oregano. Sprinkle with a bit of garlic powder if you like also. Next evenly top with spinach leaves. They may overlap if need be. Next evenly place the diced chicken meat on the pizza and the final topping is the wafer thin onion slivers. Pop into the still hot oven and cook until the cheese appears to be melted and the onion is cooked, or about 15-20 minutes. ENJOY!
NUTRITIONAL INFO: Makes 8 slices, each contains:
321 calories
23.5 g fat
4.0 g carbs, 1.7 g fiber, 2.3 g NET CARBS
23 g protein
281 g sodium
Sofrito Deviled Eggs
Yet another wonderful use for my somewhat addictive Sofrito seasoning sauce. Both I and the hubs just LOVE these eggs! And they’re just in time for the Fourth of July or any celebrations throughout the year! Also nice to have ready made on a plate in the fridge for a healthy snack. They vanish so fast at parties. This recipe is OK for all phases of Atkins, Keto diets and Primal Blueprint as well. Paleo folks will want to omit the Ranch dressing.
INGREDIENTS:
6 large eggs, hard-boiled, peeled and neatly cut in half
2 T. my Homemade Mayonnaise
1 tsp. my Ranch Buttermilk Dressing (or dash onion and garlic powder)
1 T. my Sofrito
1/4 tsp. wine vinegar (or 1/4 tsp. Dijon mustard)
Pinch glucomannan powder (1/16 tsp. or less! optional, to thicken filling)
1 sprig cilantro or parsley (for garnish)
DIRECTIONS: Boil, chill, and peel eggs as you do normally. Slice neatly into halves. With a knife point, tip the yolk part onto a paper plate. Set the whites onto your serving platter for now. To the egg yolks add the mayo, the Ranch dressing, the Sofrito and wine vinegar. Mash and blend until smooth with a fork. Decide if it is stiff enough to pipe. If not, stir in a tiny pinch of glucomannan powder and wait a couple minutes for it to stiffen up. Fill a piping bag with large tip or a quart plastic bag with a 1/4″ hole cut in the corner (or a cookie press with a large decorative tip) and pipe about 1-1½ T. of the filling (in a circular motion) into each egg white half. You can optionally garnish the plate with chopped parsley or cilantro, and for even more color, 2 cherry tomato halves.
NUTRITIONAL INFO: Makes 12 deviled egg halves. Each half contains:
60.33 cals, 5.14g fat, 0.38g carbs, 0.05g fiber, 0.33 g NET CARBS, 3.25g protein, 51 mg sodium
Oatmeal Cookies
Made my hubby some delicious oatmeal cookies this morning. These are kind of chewy and are still like that after they cool off. I’m very pleased with the chewy texture of these and have used this basic cookie dough for many cookie variations over the last 2 years. So far I have done variations with fresh cherry, pineapple and pecan, dried prune , currant-spice, pumpkin, and chia-chai . All have been delicious. If you’re tired of dry/brittle cookies and seek a low carb cookie that is moist and chewy, this one you really need to try! They also freeze well and are even chewier when eaten right out of the freezer!! These are not suitable until the grains rung of the Atkins Phase 2 OWL carb reintroduction ladder.
DO NOT SUBSTITUTE OTHER SWEETENERS FOR THE SUGAR-FREE HONEY IN THESE OR THEY WILL NOT COME OUT CHEWY! I discovered that the hard way. Real honey will work, but will also jack up the carbs considerably!
INGREDIENTS:
2 c. almond flour
½ c. coconut flour
1 T. oat fiber (substitute 100% certified gluten-free oat flour for a gluten-free version)
1 tsp. glucomannan powder (konjac powder)
1/8 tsp. salt
½ tsp. baking soda
½ c. granular Splenda (or equivalent sweetener to = ½ c. sugar)
1 T. erythritol
½ c. chopped pecans
½ c. rolled oats (100% certified gluten-free if you require that)
½ c. melted coconut oil or butter (or any combination of the two)
2 T. almond butter
1 T. vanilla extract
1 egg, beaten
¼ c. sugar-free honey (NO SUBSTITUTES or they won’t be chewy)
5 chopped dried prunes (much lower in carbs than raisins)
DIRECTIONS: Preheat oven to 350º. In a large mixing bowl measure in all dry ingredients. In a smaller bowl, stir the almond butter and oils together until smooth. Beat in the egg, vanilla and imitation honey. Add the chopped prunes on top and stir well to form a smooth dough. Roll dough into 28 1″ balls of dough and place them onto parchment or silicone-lined baking sheets. Leave 1″ space between cookies as they don’t spread much during cooking. Press balls down slightly flat to about a 2″ circle and pop pans into preheated 350º oven. Bake for about 7-8 minutes. Do not over brown these cookies or texture will be drier and prone to crumble more. Remove from oven and COOL COMPLETELY on the pans before removing with a spatula. These are delicate while hot but “firm up” nicely when cooled. Store in an airtight container on counter or freeze up t 1 month.
NUTRITIONAL INFO: Makes 28 cookies, each contains:
120 cals, 10.4g fat, 6.03g carbs, 2.21g fiber, 3.82g NET CARBS (without prunes, 5.18 g carbs, 2.10 fiber, 3.08 NET CARBS), 2.82g protein, 58 mg sodium
HOMEMADE IMITATION HONEY: If you have real honey (too high in carbs) but really don’t want to run to the store or order sugar-free honey, I have a solution inspired by a recipe I saw on Birgit Kerr’s blog Birgitkerr.blogspot.com. My recipe is to simply boil for 2-3 minutes: ¼ c. erythritol, 2 T. + 1 tsp. real honey and 1 pkt. stevia (or Splenda). Cool (thickens as it cools) and put in airtight jar. My version is here if you want to print a copy: https://buttoni.wordpress.com/2013/01/15/imitation-sugar-free-honey/ TIP: If it crystalizes in your pantry over time, just soften in the microwave on DEFROST for 1 minute or plunge into a pot of slow simmering warm water a minute or so before using.
Ranch® Buttermilk Dressing (or dip)
Ranch® Buttermilk Dressing
Ranch® Dip for Veggie Tray
I finally came up with a homemade version of Ranch® Dressing for my husband, who just loves it on salads. I think my version tastes better than what is sold in the bottle (which I actually don’t like). No unhealthy ingredients in mine, either and not too heavy on salt either.
I’m not too fond of dill, so I tend to reduce it in most recipes. But my husband LOVES dill and likes more in recipes, thus the range of dill shown in the Ranch® Powder recipe linked below. I basically used equal amounts of the herbs I selected except the dill and thyme. A tablespoon of thyme would have been way too much! This dressing is super yummy! Try it and see if you don’t agree it’s even better than the famous bottled stuff! As you well know, this also makes an excellent dip for raw vegetable party trays. All you have to do for the dip is increase the sour cream to make it thicker. You’ll have to recalculate carbs to add in the extra sour cream. This recipe is suitable for all phases of Atkins and Keto diets.
INGREDIENTS:
1 c. homemade mayonnaise
3/4 c. sour cream (add ¼ c. more if using as a veggie dip)
¼ c. buttermilk (only 2 T. if using as a veggie dip)
1 T. my Ranch Dressing Powder Blend
2 tsp. red wine vinegar
1/8 tsp. salt
OPTIONAL: 1/8 tsp. glucomannan powder if you like a thicker dressing
DIRECTIONS: Measure the first 3 ingredients into a medium bowl. Whisk well to blend to a smooth mixture. Add my Ranch Dressing Powder Blend, vinegar and salt and whisk a couple minutes until the herb mixture is thoroughly blended in. If using the glucomannan thickener, whisk it in last. Transfer to a saved empty plastic dressing bottle (I always keep and wash them for homemade dressings) if you have one, or a lidded jar. Close tightly and chill. Serve on crisp green salads or as a dip for raw veggies.
NUTRITIONAL INFO: Makes two cups or eight ¼ c. servings, each contains:
251 cals, 26.8g fat, 1.81g carbs, 0.1g fiber, 1.71g NET CARBS, 1.72g protein, 66 mg sodium
Ranch Dressing Powder Blend
My husband loves Ranch Buttermilk Dressing on his salads, so I decided to take equal amounts of the herbs I had on hand that I suspect are in the Hidden Valley commercial blend and see what I could come up with. Since the onion and garlic taste are so pronounced, I have added a lot of those two ingredients. 🙂
You will find dehydrated buttermilk powder in a small can in the baking aisle of your grocery store. Most carry it. If you can’t find it, just mix the herbs and spices. There won’t be a buttermilk taste in the spice blend, but if using to make dressing, you can follow this Ranch Salad Dressing recipe, which I will be posting very soon.
This recipe is suitable for Atkins Induction, Keto dieters and Primal followers that consume some dairy. One tablespoon of this blend should be equivalent to 1 envelope of the commercial powder mix. 1 envelope is enough to season 1 cup of the mayo-sour cream base for making the well-known salad dressing. Of course, you can always add more if you like, since the net carbs are low.
TIP: You can use fresh herbs for a better taste, but I’d make up half as much as it won’t keep so well using fresh herbs. Use approximately double the shown amounts below if you use fresh herbs. But know that it won’t keep in your refrigerator longer than the fresh herbs keep, the fresh parsley will be the first to spoil on you. For this reason,, I double bag mine in plastic and freeze. Then I break off a clump and defrost when I want 1 T. or so for a recipe. If you use dried herbs as listed below, this blend should keep a long time in a tightly lidded jar in your spice rack/cabinet. The buttermilk powder is room-temperature stable.
INGREDIENTS
1 T. dried chives (or 2 T. fresh)
1 tsp. – 1 T. dried dill weed (I prefer 1 tsp., personally, as I’m not fond of dill)
1 T. dried parsley (or 2 T. fresh)
½ tsp. dried thyme (or 1 tsp. fresh)
1 T. onion powder
1 T. garlic powder
1 tsp. coarse black pepper
1 T. dehydrated buttermilk powder
¼ tsp. salt (more if you like, but I’m salt sensitive)
DIRECTIONS: Place all ingredients in a food processor or blender and process to a fine powdery mixture (won’t be so powdery if you use any fresh herbs). If fresh herbs are used, you need to refrigerate and use this mix up in about a week, or freeze it flat in a plastic bag. Then you can just pinch/break off (still frozen) what you need for a small batch of dressing or a recipe. 🙂
NUTRITIONAL INFO: Makes 8 T. each contains:
12.3 cals, 0.11g fat, 2.42g carbs, 0.38g fiber, 2.04g NET CARBS, 0.73g protein, 80 mg sodium
Eggplant-Sausage Stuffing
Eggplant-Sausage Stuffing
My husband wanted baked chicken tonight so I decided to serve it with a new stuffing. I had half of a very large eggplant to use up and just a small amount of sausage left in the fridge. The addition of eggplant really makes stuffing moist, but it adds carbs, so I used my Gluten-Free Grain-Free Focaccia bread tonight to pull the carbs back down a bit. The result was a super moist and super delicious stuffing to go with our baked chicken! I’ll be making this one again!
Hubs asked for asparagus but I didn’t have fresh asparagus on hand. Luckily I found 1 can of spears in the back of the pantry I didn’t even know I had. Apparently HE bought them! He actually prefers canned asparagus! Not me, but hey, we all have our quirks. That one is his. This stuffing would be also be delightful to stuff pork chops with, or to serve alongside a lovely pork roast! This recipe is not suitable for Atkins Induction because of the almonds in the bread. But you could use 4 OMM’s (one minute all flax muffins) and make this recipe suitable for Atkins Induction. Be sure to recalculate the carbs if you make that change. This stuffing should freeze very nicely for you. 🙂
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: By personal choice I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 stick (½ c.) butter, unsalted
6 oz. onion, chopped
8 oz. celery, chopped (preferable with leaves if you have center stalks)
9 oz. peeled eggplant, diced in ½-5/8″ dice
½ c. chopped parsley
3 tsp. homemade poultry seasoning (or whatever kind you have on hand)
¼ tsp. coarse ground black pepper
3 oz. pork sausage (I didn’t want it to dominate. You might prefer more)
7 slices of my Gluten-Free Focaccia
2 eggs, beaten
1-1½ c. homemade chicken broth (I just boil skin-on chicken in water)
DIRECTIONS: Bake the focaccia bread by that recipes directions if it isn’t already made. Preheat oven to 350º. Liberally butter a baking dish, preferably non-stick if possible, as stuffing is inclined to really stick to its pan. Set aside for now.
Next, melt the stick of butter in a large non-stick wok or skillet. Add onion and celery and saute on high heat until half tender and onions are beginning to caramelize. Add the cubed eggplant and continue to saute until it, too, is half tender. Break up the sausage into the mix and continue stirring until it is browned and eggplant is getting quite tender now. Add parsley, seasonings and stir well. Remove from heat. Break up the bread coarsely into the pan on top of the vegetable-sausage mixture. Beat in the 2 eggs and add 1 cup of the broth. You want this mixture quite wet, about like oatmeal. Only add the other ½ c. broth if needed to make the mixture quite wet. Spoon into your greased baking dish and pop into 350º oven to bake for about 30-35 minutes and nicely browned on top.
NUTRITIONAL INFO: Makes eight (approx. ½ c.) servings, each contains:
314 calories
25.8 g fat
7.63 g carbs, 3.32 g fiber, 4.31 g NET CARBS
14.6 g protein
31.84 mg sodium
Chocolate Cookies
Peggy’s Chocolate Pecan Cookies
Peggy’s Chocolate Cookies (without nuts)
♪♪ SOMETIMES YOU FEEL LIKE A NUT; ♪♪ SOMETIMES YOU DON’T! ♪♪ (click to listen)
Old enough to remember the melody from the Almond Joy/Mounds TV commercials? 🙂 Well, in our house, I always feel like a nut; my husband doesn’t, EVER. He has never been fond of nuts. So the batter for all my cookies and brownies invariably gets divided into two halves and I do some both ways. I’ve been meaning to try my hand at a chocolate cookie for some time. Ever since I developed my Almond Butter Cookie recipe 3 years ago, actually. I finally got around to it today. Better late than never, huh? Well that’s not exactly true. I tried a batch last year and they were so bitter and unpleasant-tasting, they ended up crumbled up for chocolate pie crust or cheesecake crust. 🙂 Waste not; want not. 🙂
These chewy little chocolate-y gems are scrumptious! Chewy and not dry at all. Hubby gave them a thumbs up, as did I. These cookies, like all of my recipes that use my Almond Butter Cookie dough for a base, freeze very well. In fact, they can be eaten right out of the freezer for an even chewier cookie! These are not suitable until Atkins Phase 2 OWL.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php
DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
2 c. almond flour
½ c. coconut flour
1 T. oat fiber (for gluten-free, use 1 T. oat flour ground from 100% certified gluten-free oats)
1 tsp. glucomannan powder (optional, but improves texture)
1/8 tsp. salt
½ tsp. baking soda
½ tsp. baking powder
¼ c. erythritol (or ¼ c. sugar equivalent of your favorite sweetener)
½ c. Splenda (or 1/2 c. sugar equivalent of your favorite sweetener)
1 beaten egg
¼ c. sugar-free honey (I use Honey Tree from Walmart)
1 Tbsp. vanilla extract (yes, that much!)
2 T. almond butter
½ c. melted butter
1½ squares (1.8 oz.) unsweetened dark baking chocolate, melted
3/4 c. nuts, coarsely chopped (optional)
DIRECTIONS: Preheat oven to 350º. Measure all the dry ingredients (including nuts if using) into a large mixing bowl and stir well. In a small bowl, stir the almond butter into the melted butter. Add the vanilla and beat in the egg. Stir in the sugar-free honey next. Melt the Pour the wet ingredients into the dry. Melt the baking chocolate in the microwave or over hot boiling water and when completely melted, scrape it into the liquid ingredients with a rubber spatula to get it all. Stir well. Now pour the wet ingredients into the dry and stir to form a dough. Roll into 1″ balls (I got 34 total) and set on baking sheets lined with silicone or parchment (or greased pans). Press slightly flat with your fingers or the bottom of a glass so that they are about 3/8″ thick. They can be pretty close together as they don’t spread much during baking. Pop into 35oº oven for 7-9 minutes. Do not over brown these or they will not be chewy. Do not attempt to remove from pans while hot or they will crumble on you! Cool completely and then remove to an airtight container.
NUTRITIONAL INFO: Makes 34 cookies, each contains (without nuts):
83.4 calories
7.26 g fat
4,16 g carbs 1,97 g fiber, 2.19 g NET CARBS
2.2 g protein
41 mg sodium
If you decide you want to add the nuts, each cookie has 89 calories, 9.15g fat, 4.52g carbs, 2.22g fiber, 2.3 NET CARBS, 2.4g protein
Chipotle Chile Sauce
This versatile sauce has a simply AMAZING flavor! It’s wonderful as a green salad dressing. It’s marvelous on Grilled Fish Tacos. It makes a lovely dip for raw vegetables on a party tray. It’s a wonderful dip for low-carb “Potato Chips” (from sliced, fried jicama). It’s scrumptious on grilled burgers and even steaks for a Mexican flair. It’s great on turkey and chicken sandwiches. It’s even very tasty on scrambled eggs! It’s to-die-for on hamburgers! Shall I go on? Needless to say, but I think I’m addicted to this stuff. LOL. It is suitable for all phases of Atkins, Keto diets and Primal followers. It is not suitable for Paleo with the sour cream in it, but you could use all homemade mayo and it would then be suitable. 🙂
Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks LOW CARBING AMONG FRIENDS. Special sale going on right now on the complete 10-volume set ($9.99 per volume)! Order your set or individual volumes from Amazon or our direct order site: amongfriends.us/order.php.
INGREDIENTS:
½ c. homemade mayonnaise
½ c. sour cream
½ tsp. chili powder
½ tsp. my Smoky Chipotle Spice Blend
1 small chipotle chile pepper (in adobo sauce in the can), rinsed, seeded and mashed (about 1″ long)
Dash salt
DIRECTIONS: Mix all the ingredients in a bowl and serve at once. Keeps well in the refrigerator and can be stored for a week or a little longer.
NUTRITIONAL INFO: Makes 1 c. total for 4 servings. Each ¼ c. serving contains:
263 cals, 28.2g fat, 1.97g carbs, 0.37g fiber, 1.6g NET CARBS, 1.7g protein, 272 mg sodium
Xenia Monaghan’s Hungarian Baked Cauliflower
This tasty dish I am told, is Hungarian. It should be topped with WHITER breadcrumbs, but hey, we use what is on hand, which was low-carb DARK bread last night. I will at next baking get a new picture with white breadcrumbs and swap out photos. It was served to my family when I was in high school by my best friend’s mother. Her daughter, also named Peggy, and I were inseparable back them. 🙂 Mrs. Monaghan, in her 20’s, was a Hungarian ballerina in Budapest, Hungary. She met and eventually married a US Army Officer stationed there during WWII. They were our neighbors at Ft. Leavenworth, Kansas. I think of everything I was served at her house as Hungarian, although it may not have been at all. 😉 What I DO know is that this simple dish is really tasty and ever so easy to prepare. The flavor has lingered in my memory over the years and I just had to try and reproduce this recipe in a low-carb version. I think I’ve come pretty close, too! She used regular white breadcrumbs, but I have subbed in a low-carb bread for the topping. I may have my amounts wrong, but this taste is pretty close to what I’m remembering she served us. This dish is suitable once you get to Phase 2 of Atkins, and for all Keto diets.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 medium 6″ head of cauliflower, cut into flowerettes
2 green onions, chopped
4 oz. cream cheese, slightly softened
¼ c. + 2 T. chive and onion cream cheese spread (I use Walmart’s Great Value brand)
2 T. sour cream
Dash each salt and black pepper
1/8 tsp. black pepper
1 slice of my Cheesy “Cornbread” or other low-carb bread of similar carb count, crumbled
3 T. melted butter
DIRECTIONS: Cook the cauliflower in boiling water until almost tender, but not quite. Preheat oven to 350º. Drain cauliflower and add in the green onion, cheeses, sour cream, salt and pepper and stir. The cheeses will melt from the heat of the cauliflower as your stir them in. When all is well blended, spoon into a greased baking dish. I used a 9″ ceramic quiche pan. Preheat oven to 350º.
In a skillet, melt the butter. Stir in the bread crumbs. Sprinkle the buttered crumbs evenly over the top. Pop into 350º oven and bake for about 20 minutes.
NUTRITIONAL INFO: Makes 6 servings, each contains:
247 calories
22.33 g fat
8.2 g carbs, 3.05 g fiber, 5.15 g NET CARBS
6 g protein
259 mg sodium
Smoky Lima Beans
This absolutely simple lima bean recipe is super yummy. It is higher in carbs than most of my vegetable recipes, as lima beans live on the legumes rung of the Atkins carb reintroduction ladder. Therefore this recipe is not suitable until you are in Atkins Phase 2 OWL in the legumes rung of the carb reintroduction ladder or beyond. They are tasty and nutritious so if you’re a lima bean fan and closer to goal weight, I hope you will occasionally fit them into your menus. These are not suitable for Primal or Paleo followers, who do not eat legumes.
INGREDIENTS:
4 thick slices of bacon, chopped and browned
bacon grease from the bacon
14 oz. frozen lima beans
3 large green onions, chopped
¼ tsp. salt
1/8 tsp. black pepper
DIRECTIONS: Brown the bacon in the bottom of a large vegetable pot. Add the beans, green onion, salt and pepper. Add enough water to cover beans. Bring to a boil and lower to a simmer. Cover and cook until just tender, or about 15-20 minutes. Don’t cook so long that the beans begin to get mushy. These pair nicely with fried, baked or grilled pork.
NUTRITIONAL INFO: Makes 4 servings, each contains:
173.5 calories
5.4 g fat
21.45 g carbs, 4.37 g fiber, 16.08 g NET CARBS
10.65 g protein
386 mg sodium
Daikon-Bacon Quiche
Daikon-Bacon Quiche
My husband was skeptical when I started cooking breakfast today, but we BOTH thought this crustless quiche came out fantastic! Daikon radish continues to amaze me in its ability to stand in for potatoes in my low-carb cooking experiments with it. This breakfast treat is suitable for Atkins Induction Phase, Keto diets and for those Primal followers that eat occasional dairy.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
2 slices thick bacon, chopped
3-4 oz. daikon radish, grated
Several dashes coarse black pepper
2 oz. onion, finely minced
2 T. chive & onion cream cheese spread (I use Great Value brand from Walmart)
1/3 c. Monterrey Jack Cheese, shredded (mozzarella or Swiss will work, too)
4 large eggs, beaten
DIRECTIONS: Preheat oven to 350º, In a small non-stick skillet (I use 8″ ceramic-glazed skillet), brown the bacon and onion together. Add the radish and black pepper and saute stirring/turning often until the radish is done (about 5 minutes). Turn off heat. Dot the surface with the cream cheese spread. Sprinkle on the Jack cheese next. Beat the eggs in a bowl and pour them evenly over the top. Pop into 350º oven for about 15-20 minutes or until center is set/dry tot he touch. Serve at once.
NUTRITIONAL INFO: Makes 2 servings, each contains:
379 calories
29 g fat
7.6 g carbs, 1.6 g fiber, 6 g NET CARBS
24.2 g protein
756 g sodium
Lobster “Linguine”
I can’t get very good lobster in Central Texas, so I often fix this dish with shrimp or crawfish. It’s great with all three, really, but in my opinion, the best with lobster. I have even made it with large sea scallops and fresh lump white crab meat (when I lived on the Gulf Coast). As is true of most seafood dishes, this one really packs in the nutrients! This dish is OK for Atkins Induction Phase.
*The “noodles” have no real flavor of their own, they take on the taste of whatever broth or sauces they are cooked in. So be sure to use seafood stock (preferably lobster broth from shells boiled in water) to simmer the noodles in. It will make the final dish so much more flavorful! When you shell your lobster meat, boil the shells for 30 minutes and use that broth.
INGREDIENTS:
1 lb. lobster meat cut into bite-size pieces (for 2 of us, I only used 8 oz. to lower the cost)
Lobster stock to boil the “linguine”
1 recipe my Dumplings dough (follow link for how to prepare)
1 stick unsalted butter
½ c. onion, chopped
1 c. celery, chopped
1 carrot, grated
1 2 oz. jar pimiento, drained (or 2 oz. diced red bell pepper)
1/3 c. parsley, chopped
1/8 tsp. cayenne pepper
8-10 drops Tobasco (or less if you prefer less spicy)
¼ tsp. ground thyme
DIRECTIONS: Saute onion, celery and carrot in melted butter until onion and celery are completely tender. Add parsley and pimiento. Add seafood, Tobasco and remaining seasonings. Saute for about 5 minutes longer. Turn off heat while you make the “linguine”.
For the “linguine”, bring your seafood stock to a boil. Mix a batch of my dumpling dough exactly like that recipes says, mixing the wet ingredients in one bowl, the dry ingredients on a paper plate. When the two are stirred together and they have formed a dough, let the dough sit a couple minutes to “stiffen up”. Place the dough on preferably a silicone sheet on your counter (or plastic wrap if you don’t yet own a silicone sheet). Place a sheet of plastic wrap on top of the dough and gently roll out fairly thin (about 1/8″ thick). Carefully and gently, cut into long strips about ¼” wide. I would prefer them narrower, but when I tried, they real narrow ones all tore up on me. 😉
Gently loosen/lift the noodles by sliding the knife tip gently underneath each one slowly (this is why a silicone sheet works a little better than plastic wrap on the bottom) and set each noodle aside on the silicone sheet until all are cut. It’s OK if they are touching each other while they wait, we won’t tell anyone LOL. When all have been cut, take the sheet to your pot of simmering seafood stock and gently slide them into the water. You want a very gentle simmer on the broth, so adjust your heat source accordingly. Immediately cover and cook around 8 minutes. DO NOT LIFT LID DURING COOKING. While they are cooking, reheat the lobster mixture on low heat. When the “linguine” is done, gently lift them out of the broth with a slotted spoon into the lobster mixture, stir and serve at once with your favorite low-carb garlic bread. 🙂
NUTRITIONAL INFO: Makes 3 servings, each contains: (calculated with 1 lb. lobster)
465.7 calories
33 g fat
9.1 g carbs, 2.3 g fiber, 6.8 g NET CARBS
32.3 g protein
283 g sodium
Einkorn Soft Pretzels
Einkorn Soft Pretzels
I can’t take full credit for this recipe. My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe. I changed the water, added yeast for flavor and of course, added some Einkorn flour. Oh, I also reduced the salt.
Man, the house smells like a bakery while these are baking…..you know that smell! These rose nicely, have a chewy crust and have a very nice texture inside, as you can see in the photo above. They have the mouth feel and taste of real yeast bread, perhaps a wee bit more firm and “elastic”, but not unpleasantly so. These were simply DELICIOUS!! I got 8 pretzels from this recipe. Being made with psyllium, these are VERY filling. 🙂
It goes without saying this recipe, with a bit of flour, is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in Pre-Maintenance or Maintenance. I order my Einkorn Flour from JovialFoods.com. I order my NOW psyllium husk powder from Netrition.com.
If you want a lower carb bun, either reduce the Einkorn flour, or I just make Maria’s bun as her recipe is written (no Einkorn flour at all), but I would still add the yeast and pinch of sugar, as that adds a lovely yeast taste and aroma to these buns. As you can see by my picture, I’m not as talented with “shaping” pretzels as some. LOL Must work on that. But the dough is somewhat difficult to work with. sounds like a good excuse to me. 🙂
INGREDIENTS:
1½ c. almond flour
5 T. psyllium husk powder (I use NOW brand; ABSOLUTELY DO NOT USE KONSYL BRAND!)
2 tsp. baking powder
¼ tsp. sea salt
1 tsp. dry yeast
¼ c. Einkorn Flour (for gluten free version, substitute either 1/4 c. certified gluten-free oat flour or Jennifer Eloff’s Gluten Free Bake Mix)
Pinch sugar (consumed by yeast)
2½ T. apple cider vinegar
3 egg whites
1 c. boiling water
OPTIONAL: 1 egg white to glaze tops for a sheen. Coarse-ground sea salt (I used Himilayan Pink Sea Salt).
DIRECTIONS: Preheat oven to 350º. Line a sheet pan with silicone sheet or parchment. Mix all the dry ingredients (including yeast) in a medium mixing bowl. Stir well to be sure it is uniformly mixed. Boil water. Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients. Stir quickly with the fork, to make a thick dough. Pour the 1 c. boiling water over the dough all at once and using the fork, stir quickly into a smooth mixture. Now, using a rubber spatula and continue to stir quickly and fold as it thickens up. Scoop out about 1/3 c. dough, roll on a silicone sheet into a 1/2″ “rope”. Shape your pretzel, making two rings with a twist in the middle. Repeat for other 7 pretzels. Place on the parchment/silicone lined pan fairly close together and pop into preheated 350º oven for a total of 45 minutes. If using egg wash, remove pan at 30 minutes cook time, beat 1 egg white with 1 T. water and brush tops. Sprinkle with coarse cracked salt. Pop back into the oven and finish baking for about 15 minutes longer or until as brown as you desire. Cool on pans before eating, as centers seem somewhat pack-y and “wet” if you don’t wait. 🙂
NUTRITIONAL INFO: Makes 8 pretzels, each contains:
154.4 calories
10.6 g fat
12.6 g carbs, 6.98 g fiber, 5.62 g NET CARBS
6.53 g protein
193 mg sodium
Indian Curry-Coated Tilapia
Curry-Coated Tilapia
If you haven’t figured it out yet, I’m quite a seafood lover. Lived on the Texas Gulf Coast for many years and just love seafood, particularly whole fish! My choices are very limited here in Central Texas, but I make do with what is available.
My husband is down in Austin today so I decided to cook the lone remaining tilapia for lunch (since he’s not as fond of fish as I am). I wanted it crunchy and decided to use a different spice blend in my crunchy pork-rind coating: curry powder and Indian Garam Masala. GREAT CHOICE! This came out so good my husband missed out on a delicious lunch! This would also be good done with filets. This could also be done with small, whole flounder, sole, sea trout, snapper or probably any white-fleshed fish.
I’m giving the ingredients and nutritional info for 1 baked tilapia (1 adult serving). You’ll need to multiply this info times the number of fish you are cooking. This dish is suitable for all phases of Atkins, other ketogenic diets and Primal-Paleo lifestyles as well.
INGREDIENTS:
1 3/4-lb. whole, cleaned tilapia (yields about 6 oz. edible fish)
1 oz. pork rinds, crushed to fine crumbs
3/4 tsp. Garam Masala
3/4 tsp. curry powder (I use Sharwood)
2 T. mayonnaise, preferably homemade mayo
DIRECTIONS: Preheat oven to 450º. Crush pork rinds into fine crumbs either in a plastic zip bag or your food processor. Pick out any large, hard bits with a slotted spoon. Add spices, stir and set aside. Rinse fish well and pat dry with paper towels. With a basting brush, brush well with homemade mayonnaise, getting as complete coverage as possible (use more mayo if necessary). Holding the fish by the tail fin, and using a spoon, sprinkle the seasoned pork rind mixture evenly over both sides of the fish trying to coat ever bit of surface. Lay fish directly on a metal pan (DEFINITELY DO NOT USE SILICONE SHEET OR IT WILL NOT BROWN PROPERLY! Bake for about 20 minutes, turning carefully at mid-cooking for more even browning, but turning isn’t absolutely necessary. Using a fork, fish should flake opaque white at the thickest part when done. Bake longer if it isn’t white-white inside, as your fish may be thicker than mine and may require a few minutes longer.
NUTRITIONAL INFO: Makes 1 serving (1 individual whole tilapia) which contains:
526 calories
34.1 g fat
1.8 g carbs, 1.0 g fiber, .8 g NET CARBS
52.5 g protein
619 mg sodium
Strawberry Flax Muffins
A delicious afternoon treat for the kiddoes or you! Similar to the famous Atkins One-Minute Muffins. Give them a try sometime, but wait until you get to the nuts rung o the Atkins carb-reintroduction ladder to enjoy these.
INGREDIENTS:
2 c. flax meal
1 c. almond flour
1 T. oat fiber (omit for gluten-free version)
1 tsp. salt
2 tsp. baking powder
½ c. erythritol (or equivalent sweetener to equal ½ c.+ sugar)
3 pkts. stevia (about 3 tsp.) or ½ c. granular Splenda
6 T. melted butter
¼ c. heavy cream
1 tsp. vanilla
6 large eggs, beaten
10 oz. coarsely chopped fresh strawberries
DIRECTIONS: Preheat oven to 325º. Melt butter in small saucepan or in microwave. In a large mixing bowl, measure out all the dry ingredients and stir. Add the melted butter, cream, vanilla and beaten eggs. Stir well. Add berries and stir again. Let batter sit for 3-4 minutes and it will thicken up. If it seems thicker than muffin batter, thin with a bit of water, but it should be pretty thick. Grease well or line 15 muffin cups with paper liners. I use silicone muffin pans with medium-sized muffin slots, so the paper liners come just up to the very tops of the slots. If you use a muffin pan with larger slots, you will probably only get 12 muffins from this recipe. With a 1/3 c. measuring cup, scoop about 1/3 cup batter into each prepared slot, scraping the batter out with your finger in necessary. Cups will be virtually full, as this batter doesn’t rise much during cooking. Pop into preheated 325º oven and bake for around 35 minutes. Do not over brown baked goods with flax or it gets dry and bitter in my opinion. The muffins should spring back when touched in the center. Cool slightly and enjoy warm. These should freeze nicely for up to a month.
NUTRITIONAL INFO: Makes 15 small muffins, each contains:
161 cas, 13.7 g fat, 5.93 g carbs, 3.57 g fiber, 2.36 g NET CARBS, 5.66 g protein, 239 mg sodium
Printing My Recipes
TO PRINT A RECIPE:
1. There is a convenient Print Friendly icon at the bottom of each recipe. It is the little printer icon just to the left of the red Pinterest icon. I know the hover-over message says “Click to Share” but it really means “Click to Print”. Some programmer at WordPress designed the theme I use here and sadly I have no control over the script wording. However, the print feature WORKS like a champ! When you click that little icon, a Print Friendly window opens up. You can change the size of the print, eliminate photo images and even eliminate entire lines and paragraphs of text from the print job. I love that part. 🙂
2. If that doesn’t work for some reason (Print Friendly software could be incompatible with your printer drivers), you can always do a File, Print from your browser (Internet Explorer, Firefox or Chrome). Click File up on the toolbar and then click Print. I recommend specifying on your printer’s popup screen you want to just print pages 1-2, to avoid getting bunches of reader comments. What can I say, browsers don’t know when to stop. LOL
3. If that doesn’t work, you can always do a Windows Copy and Paste of the recipe onto a blank page in Microsoft Word or Notepad and print the recipe from there.
Copyrighted Material
COPYRIGHTED MATERIAL
Please remember recipes (and photos) are intellectual property. Publishing them on the internet affords them protection under copyright laws, as well as the photographs published with the recipe. It is perfectly OK to print my recipes on paper or to store a copy on your computer for your own personal use collection. You may post/share my recipes on the internet by name and/or photo, with a link back to my site for your readers to obtain the full recipe, as one does when one pins a recipe to Pinterest or as is done in a Facebook “share”. 🙂 However you may not publish them fully (as written) on another internet blog or Facebook page/group without my express permission. And even if shared with proper link back to my site, it should not be done on a massive scale. It’s not right to reap advertising profit/benefits from someone else’s hard work.
Some of my recipes published here (about 50 of them) appear in Jennifer Eloff’s Low Carbing Among Friends cookbooks. Those recipes are clearly noted in the narrative as “appearing in” a particular volume of this series of cookbooks and are henceforth the copyrighted property of Eureka Publishing. They may not be shared on other websites without the express permission of Eureka Publishing. Contact Eureka.Publishing@Gmail.com if you have questions regarding or wish to use those particular recipes.
Cheese Steak on Zoodles
We low-carbers tend to think of zoodles (zucchini noodles) for Italian recipe applications. But I’m finding the zoodles versatile and tasty enough for other uses. Today, with a nice hunk of leftover sirloin steak in the fridge, I was thinking along the lines of a Philly Cheese Steak for lunch, but not with the traditional Frankenfood cheese sauce in a jar. And certainly not with a big old carb-laden bun (although I have some low-carb psyllium hotdog buns cooked and at the ready). I was thinking more along the lines of a Swiss cheese Patty Melt, but on noodles. The above lunch is what I ended up doing. It came out quite tasty! My husband REALLY liked this! It was very filling, too!
This recipe is acceptable for all phases of Atkins, Keto diets and those Primal folks that eat some dairy. The portions were quite large and you might find this will feed 2 adults and 2 children quite nicely. But I have calculated the numbers below for 3 equal adult servings.
INGREDIENTS:
16 oz. zucchini, cut into noodles
4 T. olive oil (total)
6 oz. cooked steak, sliced thin (I used pan-seared sirloin)
4 oz. yellow onion, sliced thin
6 oz. cheese, shredded (I used a mix of Swiss & Monterrey Jack)
DIRECTIONS: Preheat broiler. Have two non-stick skillets ready, one large enough to fry steak and onions, one to cook the zoodles. Cut the zucchini into “noodles” with a spiral tool or julienne peeler and have ready. Slice the steak and onions and brown them in 2 T. of the oil in one skillet. You want the onions to begin to brown and caramelize to release their natural sugar. When nearly done, heat remaining 2T. oil in the second skillet and place the zoodles in the hot oil. Reduce heat to medium and stir-fry the zoodles just until they are no longer opaque, but not too soft. Plate the zoodles onto 3 serving plates and top with 1/3 of the meat and onion mixture. Top with 1/3 of the cheese and pop into hot broiler just long enough to melt the cheese on top. Remove with pot holder and serve at once. Simple as that!
NUTRITIONAL INFO: Makes 3 large servings, each contains:
513 cals, 39g fat, 8.66g carbs, 2.3g fiber, 6.36g NET CARBS, 32.2g protein, 521 mg sodium
Einkorn Hotdog Buns
My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe, to which I added a bit of Einkorn Flour, added 1½ tsp. of dry yeast for flavor and reduced the salt. Man, the house smells like a bakery while these things are baking! I just love the smell of yeast bread baking! These rise nearly double and have a very nice texture inside. They have the mouth feel of real yeast bread and even my picky husband likes them! They are simply DELICIOUS!! I got eight hot dog buns out of this recipe. Being made with psyllium, these are very, very filling. You won’t be wanting a second hot dog, let’s just say. 🙂
It goes without saying this recipe is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in Pre-Maintenance or Maintenance due to the Einkorn Flour. If you are still in Atkins Induction or the first few weeks of your Keto diet, you might want to try instead my Induction Hotdog Buns. I order my Einkorn Flour from JovialFoods.com but some grocery stores carry it I am told. I order my NOW psyllium husk powder from Netrition.com.
If you want a lower carb bun, you can either reduce the Einkorn flour to 2 T. or just make Maria’s recipe as it is written on her website. But DO add the yeast and pinch of sugar, as that adds a lovely yeast flavor to the buns. 🙂
INGREDIENTS:
1½ c. almond flour
5 T. psyllium husk powder
2 tsp. baking powder
¼ tsp. sea salt (I used Himalayan Pink Salt)
1½ tsp. dry yeast
pinch of real sugar (consumed by the yeast)
¼ c. Einkorn Flour
2½ T. apple cider vinegar
3 egg whites
1 c. boiling water
DIRECTIONS: Preheat oven to 350º. Mix all the dry ingredients in a medium mixing bowl. Stir well to be sure it is uniformly mixed. Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients. Stir quickly with the fork to moisten all dry ingredients. Pour the boiling water over the dough and using the fork, stir into a smooth liquid. Transfer to using a rubber spatula and continue to stir and fold as it thickens up. Portion off 8 equal portions of batter using your spatula. Roll each portion in your palms into an oblong hot dog shape about 5½” long and 1″ wide. Place on a non-stick, silicone or parchment lined or oiled baking sheet. They don’t spread much during baking, so be sure you are shaping them the size you want. Pop into preheated 350º oven and bake for about 40-45 minutes. Cool almost completely before attempting to slice these buns or they will get pack-y inside just like regular flour bread when sliced hot.
NUTRITIONAL INFO: Makes 8 hotdog buns, each contains:
154.37 cals, 10.62 g fat, 12.6 g carbs, 6.98 g fiber, 5.62 g NET CARBS, 6.52 g protein, 193 mg sodium
Loaded “Potato” Casserole
Who doesn’t like a loaded baked potato? This is the low-carber’s version, with meat added for a complete meal! Not such a pretty dish; but a very tasty dish! I had a leek on hand so I just used that, but green onion is traditional on a loaded baked potato. This goes together fast and was truly delicious. Makes a big casserole that will serve 6 hungry adults. 🙂 This dish is suitable for all phases of Atkins, Keto diets and those Primal folks that eat occasional dairy.
INGREDIENTS:
½ large head cauliflower, cut into medium chunks
4 oz. bacon ends (or lean bacon), chopped
1½ c. green onion (or leek), chopped
1 lb. ground beef or pork (I used 90% lean grass-fed beef),
2 oz. cream cheese
½ c. sour cream
1/8 tsp. coarse black pepper
2 c. shredded cheddar cheese
DIRECTIONS: Steam or boil cauliflower until almost fully tender, but not quite. Drain well. Preheat oven to 350º. While the cauliflower is cooking, in a large skillet or wok, brown the bacon. Add the green onion or leek and saute until tender. Add black pepper and mix in well. Salt won’t be needed with bacon and this much cheese. 🙂 Add ground beef, breaking apart and stirring as it browns. Add cream cheese, stirring to allow it to melt and disperse into the mixture. Add sour cream and blend well. Stir in the drained cauliflower gently. Top with grated cheese and pop into preheated 350º oven for 20-30 minutes to allow flavors to blend and cheese to melt. Serve at once with a lovely green salad or green veggie of your choice.
NUTRITIONAL INFO: Makes 6 servings, each contains:
465 cals, 37g fat, 8.68g carbs, 2.41g fiber, 6.27g NET CARBS, 26.6g protein, 676 mg sodium
Fruity Chicken Salad
This delicious salad is a bit carbier than most of my recipes, but I wanted to see what some fruit would be like in chicken salad. I’m here to tell you it was DELICIOUS! Most of the carbs are in the prunes, of course. If you omit the prunes the count per serving on this recipe drops to a mere 3.3 net carbs. Blueberries would perhaps be a better, lower-carb choice and still maintain the fruity taste and healthy anti-oxidants as well. a small amount of diced apple would also be a tasty choice.
I wanted to use up a lone poblano pepper in my refrigerator today and thus I seared it off and used it as a “holder”. It didn’t really contribute much to the overall dish’s flavor and I will just serve this salad on a leaf of Romaine or curly leaf lettuce in future. Therefore I have not included the poblano in the nutritional numbers below.
INGREDIENTS:
10 oz. cooked chicken, diced
1 shallot, minced fine
½ c. finely chopped celery
3 dried prunes, chopped
1/3 c. homemade mayonnaise
1/3 c. sour cream
Seasonings (I used a pinch each chipotle chili powder, garlic powder and cumin)
1/4 c. toasted slivered almonds (optional, but very good on chicken salad)
1 leaf lettuce (for serving in)
DIRECTIONS: Mix the mayo and sour cream with the seasonings in a medium bowl. Add all the ingredients (but toasted nuts, if using) and toss to coat all the chicken well with the wet ingredients. Spoon onto your serving plates, on a leaf of lettuce if desired. Top with toasted almonds for garnish.
NUTRITIONAL INFO: Makes 2 servings, each contains: (does not include almonds as I can’t know how many you will use. Also does not include poblano pepper for reason I stated above)
529 cals, 33.2g fat. 10.6g carbs, 1.5g fiber, 9.1g NET CARBS (3.3 NC w/o prunes), 45.3g protein, 780 mg sodium
Einkorn Blueberry Pancakes
Einkorn Blueberry Pancakes
I continue my Einkorn flour experiments. I had just a few blueberries (½ c.) left in a carton to use up and hubby wanted to have pancakes. Though I don’t eat stuff like this much anymore myself, I don’t deny him such treats. They came out so fluffy and delicious I continue to be very pleased with my new Einkorn Bake Mix. I only wish I had had a few more berries on hand and will definitely use 3/4 c. next time. But ½ c. was almost enough. 🙂 These are not suitable until you reach Atkins Pre-Maintenance or Maintenenance phase due to the small amount of wheat in them. They are only OK for Keto if you can fit them into your current daily carb limits. These are not acceptable for Primal or Paleo.
INGREDIENTS:
1½ c. my Einkorn Bake Mix
3 large eggs, beaten
3 T. heavy cream
1 pkt. stevia or sweetener of your choice (optional)
coconut oil to lightly oil griddle
DIRECTIONS: Preheat your griddle or skillet and lightly oil with coconut oil. Beat the eggs and cream with a fork in a medium bowl. Add the bake mix and sweetener (if using) and beat until well blended. It won’t be perfectly smooth, but moderately so. Stir in the berries. With a ¼ measuring cup, scoop out 6 portions of batter onto oiled griddle. Brown both sides and serve hot with your favorite sugar-free syrup.
NUTRITIONAL INFO: Makes 6 4″ pancakes, each contains:
237 calories
19.38 g fat
10.23 g carbs, 2.66 g fiber, 7.57 g NET CARBS
10.63 g protein
123 mg sodium
Italian Chicken and Spaghetti Squash
Italian Chicken and Spaghetti Squash
I whipped up this tasty little dish for our lunch today. I had small portion of leftover cooked chicken breast I needed to use up but it wasn’t enough for sandwiches. The spaghetti squash that has been calling to me for 2-3 days now seemed to be a solution. I made this with a mere 1 ¾ cup cooked squash threads for 2 people. Double the recipe for 4 servings. It was delicious and the flavor reminded me of a cross between Chicken Primavera and Shrimp Scampi. I’ll definitely make this tasty dish again. It was light and VERY filling, too! Best of all, it’s suitable for All phases of Atkins after Induction and if you leave the wine out, even those on Induction could enjoy this dish. It’s also suitable for other Keto diets.
VARIATION: use shelled shrimp instead of chicken.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 ¾ c. cooked spaghetti squash threads
4 T. unsalted butter
2 cloves garlic, minced
4 oz. cooked chicken (more if you have more on hand)
¼ c. white or rose wine (omit for Induction)
¼ tsp. Italian Seasoning blend or crushed dried oregano leaves
Dash cayenne pepper (optional)
½ c. parsley, chopped
5 San Marzano small tomatoes, cut in thirds, or 6-8 cherry or grape tomatoes, cut in halves
DIRECTIONS: Cook your spaghetti squash and fork threads onto a plate. I cut a 4# squash in half, cooked half, cut side down in 1/2″ water in my microwave for 13 minutes on HI. I only ended up using half of the threads the half a squash made for this, as I didn’t want too much squash flavor to come through.
Melt the butter in a non-stick skillet or wok. Add the garlic and saute a couple minutes on medium high heat. Add the spices, parsley and chicken and allow the chicken pieces to brown a bit on the surfaces. Add the wine next and simmer for 2-3 minutes to allow the some of the alcohol to burn off. The tomatoes should be added last and only cooked a minute or so to slightly soften but not go to mush. Stir in the cooked spaghetti squash threads and toss well. Plate and serve. This paired nicely with a small green salad.
NUTRITIONAL INFO: Makes 2 servings, each contains:
371 calories
25 g fat
12.7 g carbs, 2.85 g fiber, 9.85 g NET CARBS
20 g protein
514 mg sodium
Chicken-Sausage Roulades
Chicken-Sausage Roulades
This is an excellent way to use up that dab of cooked spinach that I invariably seem to have leftover every time I cook it. This dish is quick, easy and so flavorful! You’ll want to give this a try sometime. It’s suitable for all phases of Atkins and Keto diets. Primal followers can enjoy it but it is not suited to a Paleo lifestyle.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
9 oz, chicken breast, skinned
2 slices (1 ¾ oz.) Muenster cheese (you can use Swiss or Jack cheese)
2 oz. pork breakfast sausage (or Italian sausage)
¼ c. cooked spinach
Seasoning blend of your choice
DIRECTIONS: Preheat oven to 350º. Oil a small baking pan. Pound the chicken breast between two pieces of plastic wrap with a meat mallet. Try not to tear it and strive for ” thickness. Remove top sheet of plastic. Cut into 2 equal portions. Form sausage into two flat oblong pieces and fold the cheese slices around them. Lay those “logs” in the center of each piece of chicken. Spoon 2 T. spinach down each “log” of cheese & sausage. Tightly roll chicken around the log of sausage and cheese. Lift onto the baking pan, seam down. Drizzle the roulades with the olive oil and brush with a brush to spread it evenly on the surfaces. Sprinkle the roulades with your favorite seasoning. I used a blend of Mrs. Dash (original), onion powder and granulated garlic. Pop into 350º oven for 20 minutes. Remove and baste all surfaces with the olive oil in the pan (add more if needed). Return to oven and bake another 15-20 minutes or until firm and golden brown. Sausage will be done by now and cheese will have begun to run out the ends. Plate and serve with mashed cauliflower or your preferred vegetable. ENJOY!
NUTRITIONAL INFO: Makes 2 servings, each contains:
456 calories
27.9 g fat
1.65 g carbs, .95 g fiber, .7 g NET CARBS
48 g protein
913 mg sodium
Cold Cuts Stack with Swiss Chard
Cold Cuts Stack with Swiss Chard
I had a hankering for a sandwich for lunch but am trying to avoid bread these days. So I decided I would try doing something totally off-the-wall new today. I had a bit of Swiss chard I also wanted to use up and the light bulb went off in my head. This breadless sandwich was just amazing in flavor. It’s high in sodium because……well…..it’s cheese and cold cuts folks! So nothing I can do about that sodium. But the bed of sauteed chard mellowed that sodium quite a bit and added something to the sandwich. The final dot of my Sofrito sauce was an after thought but it ended up “making” the dish the flavor bang I wanted it to be. I hope you’ll try this some time. It was really delicious! This is suitable for all phases of Atkins, Keto diets and Primal if you eat occasional cheese. Unacceptable for Paleo, however.
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INGREDIENTS:
2 slices bacon
1 oz. (2 very thin slices) Black Forest ham
1 large leaf of Swiss chard, stemmed, chopped coarsely
1 oz. (2 very thin slices) Muenster cheese (or other white cheese like Swiss)
1 oz. smoked Gouda cheese, sliced thin (or more Muenster)
1 oz. (4 very thin slices) hard salami
1 slice Roma tomato
1 tsp. my Sofrito sauce (optional, but it’s REALLY good on this creation)
DIRECTIONS: Brown the bacon on one side of a non-stick skillet. Brown the 2 slices of ham on the other side. Remove to paper towels and turn off heat. Add chard to the pan and stir in the hot pan until it is wilted (pan is hot enough without any heat added). Plate the chard. Lay 1 slice of Muenster cheese on top. Next lay 2 slices of hard salami in an overlapping fashion. Next the other slice of Muenster. Next the second slice of ham followed by the other 2 slices of hard salami. Lay the smoked Gouda next and follow with the two slices of bacon criss-crossed. Crown it all with a single slice of tomato and dot with the tomato with the teaspoon of sofrito sauce. Pop in microwave on DEFROST for about 1-2 minutes to melt the cheese and serve at once.
NUTRITIONAL INFO: Makes 1 serving which contains:
454 calories
89 g fat
4.2 g carbs, .9 g fat, 3.3 g NET CARBS
30.5 g fat
1781 mg sodium (use less luhchmeat, cheese and bacon to lower the sodium)
Buttoni's Low-Carb Recipes 