THE Premier Low-Carb store .. .. AND Meeting Place

Wednesday, December 7, 2016

SIMPLE BAKED MEATBALLS



SIMPLE BAKED MEATBALLS

Sometimes an easy, tasty meatball recipe is a good one to reach for when you don’t have too much in the house.  I used the Parmesan cheese in a can, but you can use freshly grated Parmesan cheese and I think these could be even better.

2.8 lbs lean ground beef (1.3 kg)
1/cup Gluten-Free Bake Mix 2, (60 mL)
  OR 2 tbsp coconut flour (30 mL)
2 eggs
1/cup Parmesan cheese (125 mL)
1/cup low-sugar ketchup (60 mL)
4 tsp crushed garlic (20 mL)
1 tbsp dried parsley (15 mL)
  (OR use 3 tbsp (45 mL) fresh parsley)
1 tsp salt (5 mL)
1/tsp black pepper (2 mL)

Preheat oven to 400°F (200°C).

In large bowl, combine ground beef, Gluten-Free Bake Mix 2, OR coconut flour.  In medium bowl, beat eggs.  Stir in Parmesan cheese, ketchup, garlic, parsley (dried, OR fresh), salt and pepper.  Add the egg mixture to the ground beef mixture and mix well with your hands.  Form small balls (about a heaping tablespoonful) and place on a greased cookie sheet.  Bake 25 minutes or until browned and cooked through.  Check after 20 minutes.

Yield:  46 meatballs
1 meatball
73.4 calories
6.1 g protein
5.0 g fat
0.0 g fiber
0.6 g net carbs 

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Wednesday, November 30, 2016

GUACAMOLE WITH DRIED CILANTRO



GUACAMOLE WITH DRIED CILANTRO

This guacamole was rather nice.  I liked the addition of cilantro which was actually quite subtle.  I bought my dried cilantro in a big bottle from the equivalent of Costco.  You should be able to find it there.  Because of our humid climate, I keep it in the freezer.

3 California avocados
1 tbsp chopped green onion tops (15 mL)
2 tbsp mayonnaise (30 mL)
1 tbsp spreadable cream cheese, (15 mL)
  optional
11/tsp dried cilantro (7 mL)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)
1-2 tbsp chopped Roma tomato, for garnish

Cut the avocados in half, remove pits and peel.  Mash avocados and place in a bowl along with mayonnaise, cream cheese (if using), cilantro, salt and black pepper.  Combine well.  Garnish the top of the guacamole with chopped tomato.


Yield: 4 servings
1 serving with/without mayo
284.3/234 calories
3.0/2.9 g protein
28.1/22.6 g fat
3.6/3.6 g fiber
6.3/6.2 g net carbs 

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CHICKEN OR TURKEY ENCHILADAS

CHICKEN OR TURKEY ENCHILADAS
(not gluten-free) - For gluten-free tortillas - click here (look under tortillas)

This is a great recipe for leftover turkey or use one rotisserie chicken.  For convenience, use commercial Salsa and Low-Carb Tortillas, if desired.  This recipe is in Splendid Low-Carbing, page 67.  These books were not gluten-free.  They contained some of my best breads, tortillas, etc. 

 I wrote 5 cookbooks (Splendid Low-Carbing Series) when I first started low-carbing and had lots of enthusiasm and energy, beginning in 1999. Our teenage boys grew up on these recipes and remained with us at home until 22 and 25 years of age, because we moved countries at the age of 50.  My book was the first low-carb cookbook out there that I was aware of, so I had no one to copy from and had to pioneer recipes.  Although, to be honest, I did belong to a forum called Lowcarbfriends.com and I did get quite a lot of inspiration from some wonderful cooks over there, but for the most part, I think God led me to my vocation to help others and serve others as it was my prayer for many years. 

 Now I am touching on 60 and don't regret the journey I have been on.  It has also helped me and my family.  We are healthier and not as big as we would have been had we stayed the course we were on.  Prior to my low-carb cookbooks, I wrote two dessert cookbooks that followed the guidelines for the traditional diabetic diet (both of which became best sellers, the first one reached that status in 6 months in Canada, where we lived at the time).  What a disaster that would have been had we remained on that high-carb diet!  My own genetic sister, sadly, suffers from obesity, diabetes and serious illness as a result of her love for sugar and sweet things.  I had that same love, but it is very much under control these days.  I can take or leave sweets and bread.  It is not a staple for me.  That is what low-carbing has done for me.  I am a moderate low-carber and have been for many years (although I started out as a strict, by-the-book low-carber) and am mostly in maintenance most of the time. This means I will have the occasional potato or a little bit of rice, but I try not to have sugar or white wheat flour, if I can help it, as I believe they are poison to our bodies.  I am not super skinny, but I am at a very healthy weight for my height and age.  The irony is that super-skinny is fine for the very young and healthy, but older people need a little extra in the way of curves as a buffer, because those reserves can come in handy later on.  This is interesting - overweight people live longer study shows following 10,000 people.  CLICK HERE.  My BMI for the curious is around 24 or closer to 25 most of the time (135 to 140 lbs, 5 foot 3 inches).  My husband does not pressure me to have a BMI of 20 like when I was much younger, and I think that is sweet that he would rather have me around longer, than have me fit into my cute clothes from my thirties and forties.  To be honest, I rarely feel unhappy with my weight.  Occasionally some photos give me pause for thought (I am well-endowed upstairs and that looks large in photos sometimes, have a bit of a tummy, nice hips and slender legs), but in real life, I'm happy and healthy, and that's what counts...not some fashionable number on the scale.  

14  Whey Tortillas, page 123,  Splendid Low-Carbing OR Oat Tortillas, p. 71, Vol. 2, Splendid Low-Carbing for Life
1 tbsp olive oil (15 mL)
1/cup chopped onion (125 mL)
4 cups diced, cooked chicken, OR (1 L)    
  turkey
1 cup sour cream (250 mL)
1 cup Cheddar cheese (250 mL)
4.5 oz canned, green chilies, (127 mL)
  drained
2 tsp instant chicken stock mix (10 mL)
11/cups Salsa (375 mL)
2 cups Cheddar cheese (500 mL)

In large skillet, in olive oil cook onion until tender.  Remove from heat.  Stir in chicken or turkey, sour cream, 1 cup (250 mL) Cheddar cheese, green chilies and instant chicken stock mix.  If desired, fry tortillas in oil  in frying pan before filling.

Fill tortillas with chicken mixture and place seam side down in 2, 2-quart (2 L) casserole dishes.  Cover tortillas with Salsa, page 98 and 2 cups (500 mL) Cheddar cheese, divided between casserole dishes.

Bake in 350°F (180°C) oven 10 to 15 minutes, or just until cheese is melted.  Serve with extra sour cream, if desired.

Yield:  14 servings
1 serving
234.1 calories
23.4 g protein
11.9 g fat
8.0 g carbs

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Tuesday, November 29, 2016

LOW-CARB APPLE CRUMBLE




LOW-CARB APPLE CRUMBLE 

A favorite for many, but simply off the table normally for low-carbers, as it is  typically a very carby dessert.  Using chayote squash which is rather bland, and takes on other flavors rather easily, it is disguised to taste more apple-like in this imitation apple crisp dessert.  Serve with sweetened whipped cream or low-carb ice cream or by itself (tasty enough!).  If you have the carb allowance, use 2 apples to get even more apple taste.  The apple is chopped so that it is distributed more evenly.

3 lbs 6 oz chayotes (1.5 kg)
  (4 medium-sized chayotes)
{Note:  Some people have used zucchini}
1 apple, peeled, cored and chopped
  (optional; add another apple)
1/cup butter (60 mL)
1/cup reserved hot water (125 mL)
  (from cooking chayotes)
“Apple” Flavoring:
1/cup reserved hot water (125 mL)
Liquid sweetener (sucralose or stevia) to equal 3/cup sugar (175 mL)
1/cup erythritol (75 mL)
3 tbsp lemon juice (45 mL)
2 tsp cinnamon (10 mL)
1/tsp salt (2 mL)
2 tsp vanilla extract (10 mL)
Crumble Topping:
1 cup pecans, chopped (250 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1/cup raw almonds, chopped (125 ml)
1/tsp salt, OR to taste (0.5 mL)
6 tbsp butter, melted (90 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (75 mL)
1/cup erythritol (75 mL)

Preheat oven to 350°F (180°C).

In large pot of boiling water, place sliced chayotes (peeled, quite thinly and remove the seed).  Place lid on pot and boil 20 minutes.  Drain.  Reserve 1 cup (250 mL) hot water.

In container, microwave apple with a bit of water about 2 minutes or until barely tender.

In large saucepan add butter over medium heat.  Once melted, add chayotes and 1/cup (125 mL) reserved hot water. 

“Apple” Flavoring:  In blender, combine hot water, liquid sweetener, erythritol, lemon juice, cinnamon and salt; blend.  Pour over chayotes and continue cooking 5 minutes.  During the last minute, add the cooked apple.  Then stir in vanilla extract.  Drain mixture in colander.  Reserve sauce.

Crumble Topping:  In medium bowl, combine chopped pecans, Gluten-Free Bake Mix 2, chopped almonds and salt.  In small bowl, combine melted  butter, liquid sweetener and erythritol.  Stir into dry ingredients to form the crumble.

Place chayote-apple mixture in 9 x 13-inch (23 x 33 cm) glass baking dish.  Sprinkle with 6 tbsp (90 mL) of the reserved sauce.  Sprinkle Crumble Topping over all.  Bake 25 minutes, or until crumble is turning golden brown in places.  Serve with reserved sauce (warmed) and whipped cream or low-carb ice cream.

Yield:  9 servings
1 serving
355.2 calories
6.3 g protein
30.3 g fat
6.7 g fiber
11.5 g net carbs 

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Thursday, November 24, 2016

LEFTOVER CHICKEN OR TURKEY CASSEROLE


LEFTOVER CHICKEN OR TURKEY CASSEROLE
Tasty recipe to have on hand for times when leftover chicken or turkey in the refrigerator looks so uninviting – turn boring into interesting! Or, deliberately make this recipe using one roasted chicken. 

4 cups cooked chicken, OR turkey (1 L)
1 onion, peeled and chopped
1 1/4 cups cooked green beans, (300 mL)
(about 1-inch (2.5 cm) lengths) - or use canned
Sauce:
3/4 cup sour cream (175 mL)
1/2 cup mayonnaise (125 mL)
1/4 cup canned jalapenos, chopped (50 mL)
2 tbsp water (25 mL)
Sweetener to equal 2 tsp sugar (10 mL)
1 tsp seasoning salt (5 mL)
1 tsp dried parsley (5 mL)
1/2 tsp Worcestershire sauce (2 mL)
1/4 tsp No Salt (1 mL)
1/8 tsp white pepper (0.5 mL)
Topping:
1/2 cup grated Montery Jack cheese (125 mL)
1/3 cup Gluten-free Bake Mix 2 (75 mL)
3 tbsp butter, melted (45 mL)

In large bowl, combine chicken or turkey. In frying pan, fry onion until soft and translucent. Add to chicken (or turkey) along with cooked green beans.

Sauce: In medium bowl, combine sour cream, mayonnaise, jalapenos, water, sweetener, seasoning salt, parsley, Worcestershire sauce, No Salt and white pepper. Stir sauce into poultry mixture and spread in a 9 x 13-inch (23 x 33 cm) glass baking dish. Sprinkle with topping and bake in 350°F (180°C) oven 30 minutes, or until bubbling hot.

Topping: In small bowl, combine cheese, Gluten-Free Bake Mix 2 and butter.

Nutritional Analysis: 6 large servings: 1 serving
421.2 calories, 28.7 g protein; 30.3 g fat; 6.4 g carbs


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Sunday, November 20, 2016

TWO-CHEESE BROCCOLI QUICHE





TWO-CHEESE BROCCOLI QUICHE

A delicious quiche.  I used the Miracle Dough to make the crust and divided the dough in half to make two quiches.  This one and a different one. You can, however, use the whole Miracle Dough for the quiche, if you like a very substantial crust, however, I thought it was just too much cheese - if you go that route, maybe use only 3/4 cup Cheddar cheese  and 1/2 cup Mozzarella cheese in the quiche.

Miracle Dough: (enough for 2 quiches or use for 1)
(or see below for the grain-free version)
2 cups grated Mozzarella cheese (500 mL)
2 tbsp butter, melted (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1 egg, fork beaten
1/tsp onion salt (1 mL)
1/tsp granulated garlic powder (1 mL)
Quiche Filling:
2 cups broccoli florets (500 mL)
5 eggs
2.5 oz cream cheese (70 g)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)
1 cup grated Cheddar cheese (250 mL)
3/cup grated Mozzarella cheese (175 mL)
2 slices bacon, cooked and crumbled

Preheat oven to 400°F (200°C).

Preheat oven to 400°F (200°C).

Miracle Dough:  In microwave oven in microwaveable bowl, melt Mozzarella cheese.  This took 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese. Add melted butter. Place Gluten-Free Bake Mix 2, page___ on top. In small bowl, beat egg with fork.  Add onion salt and garlic powder; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or mixing spoon to form a dough ball.  Knead a little to form a soft ball, adding a bit more coconut flour, if necessary.  Place on parchment or wax paper and using a rolling pin, roll dough out to fit a 9-inch (23 cm) quiche pan or simply a glass pie dish.  Place dough in quiche pan and up the sides (it will make a pretty crust edge – worth investing in a quiche pan with removable circumference.) 

In large pot, over medium high heat and in boiling water, cook broccoli until soft.  Drain well.  In food processor, process eggs, cream cheese, salt and pepper.  Stir in the broccoli, Cheddar and Mozzarella cheeses.  Pour this mixture over the raw Miracle Dough. Sprinkle top with bacon bits.  Bake 25 minutes on the bottom shelf and 5 minutes on the middle shelf, until golden on top.

Helpful Hints:  For a Grain-Free version, use a bake mix made up of 2 cups (500 mL) almond flour and 2/3 cup (150 mL) coconut flour.  Use 3/4  cup (175 mL) of the mixture.  Or, simply use 2/3 cup (150 mL) almond flour and 2 tbsp (30 mL) coconut flour for each batch of Miracle Dough (I have not tested this smaller version, but the Grain-Free Bake mix - yes!). I still prefer the Miracle Dough goodies made with the Gluten-Free Bake Mix, however, this is an very lovely option.

Yield:  6 servings
1 serving (with half the Miracle Dough)
322.9 calories
18.5 g protein
25.7 g fat
0.0 g fiber
3.8 g net carbs

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https://www.facebook.com/LowCarbingAmongFriends  



MIRACLE DOUGH TIPS: - Please note:USE BOB'S RED MILL COCONUT FLOUR FOR ALL MY RECIPES AND ESPECIALLY FOR THIS MIRACLE DOUGH - COCONUT FLOURS DIFFER GREATLY IN THEIR ABILITY TO ABSORB MOISTURE!  There are several variations of this kind of dough on the internet, but mine is different to all the others out there.  I am getting very adept with this dough.  Use a fork to make it come together.  At first it looks impossible (might even have strings of cheese in it), but keep mixing and then turn out on a cutting board.  Knead for a couple of minutes, adding a bit of coconut flour as needed to make a lovely elastic dough. The more coconut flour one can add (usually about 1 tbsp or a bit more), the more bread-like the dough becomes (more substantial).  Since coconut flour is mostly fiber, you're not really adding much in the way of carbs, spread over several servings.  I put the dough ball on parchment paper and cover the dough with plastic wrap and using a  rolling pin (sometimes I use my special small one for pie dough), roll it out with ease.  If at any time the dough becomes resistant to rolling, nuke it approximately 10  to 20 seconds and away you go again!

Here is a pic of the dough ball - lovely, soft and malleable!!


Mozzarella cheeses that I have successfully used with the Miracle Dough and The Sweet Miracle Pastry Dough as well.  I get mine from Price Smart in Central (technically South America) America, which is the same as Costco in the United States.

I tried this one a couple of times

I usually grate my own cheese using my 20-year old Braun food processor, which has a ton of gadgets - this is the cheese I use most often - looks like it might be very similar to the one above, however, I think they sometimes add something to their grated cheese to help it last longer.  I could be wrong.  CLICK ON THE PHOTO TO SEE A BIGGER IMAGE.

Saturday, November 12, 2016

CAULI TOT CHICKEN AND BACON CASSEROLE

Out of the oven, hot bubbly and ready to eat!

The vegetables in the 9 x 13-inch glass casserole dish.

Add the chicken and toss.

Tender cooked cauliflower florets (cauli tots) on top, covered with cheese and bacon bits.


CAULI TOT CHICKEN AND BACON CASSEROLE

This casserole was absolutely delicious and creamy-good!  My husband and I loved it.  I love mixing Swiss and Mozzarella cheeses.  On its own Swiss cheese can be a little much for many people, but combined like this the flavor is awesome.  Do not season the cooked cauliflower florets that go on top…the cheese will add enough flavoring. Lovely amounts of vitamin K with the added parsley – good for strong bones!

4 cups chopped cooked chicken (1 L)
2 tbsp olive oil (30 mL)
1 lb mushrooms, sliced (0.45 kg)
1 cup chopped onion (250 mL)
Seasoning salt, to taste
Black pepper, to taste
1 cup finely chopped fresh parsley (250 mL)
1 lb cauliflower florets (0.45 kg)
3 slices bacon, cooked crispy and chopped
Creamy Sauce:
8 oz spreadable cream cheese (250 g)
1 cup whipping cream, OR (250 mL)
  almond milk for calorie-consciousness
2 tbsp olive oil (30 mL)
2 tsp onion salt (10 mL)
1/tsp white pepper (1 mL)
1 cup grated Swiss cheese (250 mL)
1 cup grated Mozzarella cheese (250 mL)
Paprika sprinkle

Preheat oven to 350°F (180°C).

Set chicken aside.  In large frying pan, over medium heat and in olive oil, cook mushrooms and onion, until soft, sprinkling with seasoning salt and black pepper, to taste.  In large pot of boiling water, cook cauliflower florets until tender.

Creamy Sauce:  In saucepan, over medium heat, combine spreadable cream cheese, whipping cream, OR almond milk, olive oil, onion salt and white pepper.  Whisk until smooth.

In 9 x 13-inch (23 x 33 cm) casserole dish, place mushrooms, onions and parsley.  Top with chicken and toss.  Pour Creamy Sauce over all.  Sprinkle casserole evenly with Swiss cheese and then the Mozzarella cheese.  Sprinkle with paprika if, desired.  Cover with foil.  Bake 30 minutes, uncover, sprinkle with paprika, if desired and bake another 10 minutes.  Place under the broiler (mine is broken) for a minute or two to brown the top a bit.

Helpful Hints:  Make sure there are no hard stalks with the parsley.  You can leave the parsley out, if desired.

Yield:  9 servings
1 serving/cream/alm. milk
433.1/360.6 calories
33.0/32.7 g protein
29.5/21.3 g fat
1.9/1.9 g fiber
7.7/8.0 g net carbs 

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Thursday, November 10, 2016

LEMON GARLIC SAUTEED MUSHROOMS



LEMON GARLIC SAUTEED MUSHROOMS
A deliciously fragrant mushroom dish with sophisticated flavors.  This is a quick and easy dish, using a whole 1/2 pound more mushrooms than usual, however, you're welcome to use only 1 lb.

3 tbsp butter (45 mL)
3 tbsp light olive oil (45 mL)
11/lbs sliced mushrooms (0.68 kg)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (1 mL)
2 tsp crushed garlic (10 mL)
1/cup white wine (60 mL)
2 tbsp lemon juice (30 mL)
2 tsp dried parsley (10 mL)

In nonstick frying pan, melt butter and add olive oil. Toss mushrooms in pan to coat with mixture and sprinkle with seasoning salt and black pepper.  Over high heat, cook mushrooms without stirring 2 minutes so that they brown nicely. Stir, reduce heat to medium and cook another 5 minutes or so.  Add in garlic, sauté 1 minute.  Stir in wine, lemon juice and parsley.  Cook 5 minutes, stirring occasionally, or until the liquid has reduced sufficiently.  Serve.

Yield:  6 servings
1 serving
148.9 calories
2.6 g protein
13.0 g fat
1.5 g fiber
4.7 g net carbs 

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BUTTERY GARLIC GREEN BEAN MEDLEY



BUTTERY GARLIC GREEN BEAN MEDLEY

Delicious side dish that looks attractive enough and interesting enough to serve to company. I used the skinny-skinny green beans that I’m able to buy at the equivalent of Costco, called Price Smart in South America.  Maybe they are French-style green beans...not sure, but they are the best green beans ever.  So tender and no strings attached, if you know what I mean, and no need to remove strings.  I am all for that.  It is still a bit of work to cut the ends of each green bean, but better than having to remove strings as well, and that's not always a perfect solution either...as often some strings remain.

1 lb green beans (0.45 kg)
2 tbsp butter (30 mL)
11/cups chopped onion (300 mL)
1 red, yellow, OR orange bell pepper, chopped
4 tsp crushed garlic (20 mL)
1 tsp salt (5 mL)
1/tsp black pepper (2 mL) 

Remove tips from both ends of green beans and cut into reasonable lengths.  In large pot with cold water, place green beans and bring to the boil.  Boil around 10 minutes, or until tender.  Drain in a colander over a bowl.

In nonstick frying pan in butter, over medium high heat, cook onions until translucent and beginning to brown.  Add bell peppers and cook about 3 to 5 minutes over medium heat.  Add garlic and cook a couple of minutes until browning.  Add green beans and toss to coat.  Sprinkle with salt and black pepper.  Cook a little to heat the green beans again.

Yield:  8 servings
1 serving
59.0 calories
1.6 g protein
3.0 g fat
1.7 g fiber
6.0 g net carbs

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Sunday, November 6, 2016

GOUDA CRISPY CHIPS

You can leave the slices whole and cut them afterwards or cut them upfront.  I think cutting them upfront is better actually, as you might get some chips crumbling a bit.


These are the cheese slices that I used.


GOUDA CRISPY CHIPS

So easy and a rather addictive snack.  I like them as a snacking chip, but these chips would also be good with my Pineapple Dip:  My Gouda cheese slices (from the equivalent of Costco...called Price Smart here) show 0 g carbs, but even if yours have some carbs, it will be negligible.  Gouda cheese is wonderful for strong bones as it has vitamin K in it.  You can also try other cheeses like Muenster.

Gouda cheese slices
  (each about 0.7 oz/21 g)


Preheat oven to 375°F (190°C).

You can double up this recipe.  You would then need two cookie sheets.  Grease cookie sheets and cover with parchment paper (the parchment will adhere nicely if the cookie sheet is greased).  Cut each slice into 4 pieces or place whole on the parchment paper and cut afterwards.  I do think I prefer the former method.  Place all the pieces on the parchment paper.  Bake 15 minutes on middle shelf.  Raise shelf and bake chips another 5 minutes.  Allow to cool and store any remaining chips in a well-sealed cookie tin.

Yield:  As many as desired
1 serving: 5 slices/20 chips
366 calories
23 g protein
30 g fat
0 g fiber
0 g net carbs


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Saturday, November 5, 2016

CREAMY BROCCOLI BACON BAKE






CREAMY BROCCOLI BACON BAKE

This side dish surprised me not only in taste – tastes great, but also in that it looked really quite attractive in the serving dish as well.

6 cups small broccoli florets
Sauce:
8 oz regular cream cheese, softened (250 g)
1/cup almond milk (60 mL)
2 tbsp mayonnaise (30 mL)
1 tsp crushed garlic (5 mL)
6 slices bacon, cooked and chopped
1 cup shredded Cheddar cheese (250 mL)

Preheat oven to 350°F (180°C).

In pot in boiling water, cook broccoli florets 4 minutes.  Drain.

In food processor, process cream cheese, almond milk, mayonnaise and garlic until smooth.  Stir into broccoli and turn out into an 8-inch (20 cm) square casserole dish.  Sprinkle with bacon bits and Cheddar cheese.  Bake 25 to 30 minutes.

Yield:  6 servings
1 serving
288.9 calories
14.8 g protein
24.2 g fat
0.2 g fiber
2.7 g net carbs 



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Sunday, October 30, 2016

COFFEE AND TEA CREAMER



COFFEE AND TEA CREAMER

People often wonder what to use in their coffee. This is good in coffee, but since I am a tea drinker, I put it in my tea and it works well for tea, too.  This is actually quite nutritious (2 tbsp creamer has as much protein as 1 large egg).  If you want even a little more body to your tea or coffee, stir in some unflavored gelatin; great for increasing collagen naturally in the skin and for lovely healthy nails and hair (big beauty secret among models). Check this out!  and this!

1/cup vanilla whey protein (75 mL)
  (I use Gold Standard from GNC)
1/cup whipping cream (60 mL)
2 tbsp water (30 mL)

In food processor or blender, process vanilla whey protein, whipping cream and water until smooth.  Store in a sealed container in the refrigerator.  Use 1 to 2 tbsp per cup of coffee or tea and sweeten as usual, but maybe a little less as the whey protein is a little sweet (not from sugar though).  It is usually more convenient to double this recipe.

Yield:  1/cup (125 mL)
1 tbsp (15 mL) per serving
34.9 calories
2.8 g protein
2.5 g fat
0.0 g fiber
0.4 g net carbs 

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