Thursday, January 12, 2017



I don't normally want cold cereal, but lately I just had a hankering for some good cold cereal.  I have another recipe for cold cereal that I like but I didn't have time to make all the ingredients for that one or have all on hand.  Decided to try this and see how it turned out.  It turned out wonderful.  It's very crunchy, like cold cereal should be.  It's a good base recipe to which you can add any other things you like, such as nuts, seeds, coconut flakes, dried cranberries, or whatever.

I normally use erythritol and stevia to sweeten most things, but I wanted to use a flavored syrup for this.  If you don't want to use sucralose, You can try a flavored stevia extract.  Erythritol sometimes changes the texture of baked things, and makes them softer instead of crunchy, so I didn't use any granulated erythritol, however I used a liquid stevia extract (GV brand from Walmart) which has some erythritol added.  But the liquid seems to be okay, and the combo of that and the Torani syrup was good.  You could use whatever flavor you prefer.  I wanted vanilla but only had the Smore's flavor and that turned out really good.


  "Talk about a high protein, high fiber, very healthy breakfast cereal!  This is it!"

Cinnamon Cereal Flakes

Recipe By     :Ginny
Serving Size  : 4  
Categories    : Breakfast
(I put the brands I use and that is how the nutrition is derived)

1/2 cup  almond flour - Honeyville
1/2 cup  golden flaxseed meal
1/3 cup  whey protein isolate, Isopure -- (1 scoop)
1 tablespoon  oat fiber (Trim Healthy Mama, Gluten Free)
1 teaspoon  cinnamon
1/4 cup  Smore's flavored sugar free Torani syrup (or vanilla or any flavor you like)
1/4 teaspoon  stevia extract, GV
1 large  egg

Preheat oven to 250F.  Line cookie sheet with parchment paper and spray with non-stick spray.

In food processor, add almond flour, flaxmeal, whey protein, oat fiber and cinnamon, and pulse a few times to blend it all together.

Add vanilla sugar free Torani syrup (or any flavor), stevia extract, and egg.

Process until smooth.  It will be thick and sticky.  Pour out onto parchment paper and cover with plastic wrap that has been sprayed with non stick spray and with hands just smooth out to corners until evenly flattened and thin as you can get it.

Bake 30 minutes.  Check to see how done it is, and bake 10 minutes longer at a time, keeping watch on it, until completely dry in the middle and lightly browned but make sure not to burn. Takes about an hour altogether.

Let cook completely on wire rack.  When cooled break into pieces.  Store in ziplock bag in refrigerator.

  "1/11/2017" Ginny Larsen
  "2 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 187 Calories; 13g Fat (53.4% calories from fat); 14g Protein; 11g Carbohydrate; 9g Dietary Fiber

Serving Ideas : You can add slivered almonds, or other nuts to this if you want, or dried cranberries, toasted coconut flakes, or whatever else you want for variety.  You can also use different flavored syrups if you want or extracts.

NOTES : 2g useable carbs per serving, fiber is pure dietary fiber so I do not count it.

Monday, December 19, 2016


It was "clean out the fridge" and "use up the leftovers" day today.  I had a half head of cabbage, and first thought I'd make the very popular "Crack Slaw" but then I was more inclined to an Italian flavor, so I sat down at my MasterCook and cooked up in my head this skillet dish.  Wow!  It is definitely going to be a staple in our house.  There were no leftovers of this one.  It reminded me of a goulash I used to like with beef and macaroni.  I'm just sad there was nothing leftover for my lunch tomorrow.  I seriously want to make this again soon.

I'm trying to count total carbs lately, and not "net" carbs, unless it is pure fiber, such as psyllium, oat fiber, or flaxmeal.  I know that my body does not count those carbs, as I've tested myself. With flax I have actually had a lower blood sugar after eating it than before.  So I don't count pure fiber carbs.  But I will continue listing the fiber and net carbs for anyone who does.

Unfortunately over the summer I gained weight mostly due to stress and just not caring about my health.  There were more serious issues in the world to deal with, and I let it go.  I get frustrated at times having to pay so much attention to everything I eat.  It's not that I am tired of the low carb foods I eat but I get tired of COUNTING everything I eat, and just want to eat without thinking about it.  Reality struck hard, however, when I stepped onto the scale again after Thanksgiving. I realized this is life... I do have to count.  I can eat low carb foods, but still eat too many carbs.  So my blood sugar went up.  I'm not comfortable in my skin or my clothes.  It's time to face the facts of life for a diabetic.  It's time to go back to counting.  So, I'm back to Dr. Bernstein's 6-12-12.  If you have not read his book I highly recommend that  you do.  What I like about his diet is that it is consistent.  No changes or levels.  It makes life much more predictable and my diet much easier to manage and adjust to for life.  I reversed my diabetes on his diet back in 2005 when first diagnosed.  Sadly, I need to do some more reversing again!  Attitude adjustment is in place.  I can adjust just fine to reversing with this kind of meal!

So here we go...


Skillet Italian Ground Beef and Cabbage Casserole

Recipe By     :Ginny Larsen
Serving Size  : 4     

1  pound  ground beef, Simply Nature, 100% grass fed 
5  ounces  diced celery -- (about 2 stalks)
19 ounces  shredded cabbage -- (about half a head)
1  tablespoon  minced garlic
1  tablespoon  tomato paste
1  teaspoon  better than Bouillon Beef Base
1  teaspoon  Italian seasoning
1  teaspoon  onion powder
1/4 teaspoon  hot sauce
1 cup  boiling water

In large frying pan, brown the ground beef and drain, and reserve drippings.  Set aside. (an interesting read on the health benefits of grassfed beef and the fat that comes from it)

In same pan, add the beef drippings and add celery.  Stir and cook on medium high heat until celery is softened.  Add cabbage and stir and cook until it is wilted.  

Add the ground beef, minced garlic, tomato paste, beef base, Italian seasoning, onion powder and hot sauce.  Stir until well combined.  Pour boiling water over all.  

Stir together, cover, and let simmer about 10 to 15 minutes. Salt and pepper if needed.  

  "Very low in calories and only 11 total grams of carbs, quick and easy Italian skillet supper."
  "December, 2016, Ginny Larsen"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving: 294 Calories; 18g Fat (53.2% calories from fat); 24g Protein; 11g Carbohydrate; 4g Dietary Fiber0

Friday, December 16, 2016


I had no intention of posting this tonight, but it was so yummy that I decided to.  I took my earlier recipe here of Pumpkin Chili, and made it a little better, and a little lower carb.  This makes 7 good hearty 1 cup servings and boy is it good on a very very cold snowy day in Minnesota.

I guess you can decide which one you'd rather make and judge for yourself what you like. This is one of my family's favorite chili recipes.   I hope you like it too.

                      Pumpkin Chili, revised

Recipe By     :Ginny Larsen
Serving Size  : 7  

2  pounds  ground beef, Simply Nature, 100% grass fed
6  ounces  green chili peppers -- diced
14 1/2  ounces  diced tomatoes
2 cups  hot water
1 teaspoon  better than Bouillon Beef Base -- dissolved in hot water (or instead of water and beef base, just use 2 cups beef broth.  This is what I had on hand.
1 cup  canned pumpkin
2 tablespoons  tomato paste
2 teaspoons  pumpkin pie spice
1 tablespoon  cumin
2 tablespoons  chili powder
1 teaspoon  garlic powder
2 teaspoons  salt
1/2 teaspoon  Pyure (or sweetener of choice to equal 1 teaspoon)

In large sauce pan, brown beef. Drain.  Add chili peppers, tomato juice, diced tomatoes, hot water with beef base dissolved in it or beef broth.

Add canned pumpkin, pumpkin pie spice, cumin, chili powder, garlic, salt, and Pyure sweetener.

Stir and bring to a boil.  Reduce heat, cover, and simmer 15 to 30 minutes, letting the flavors come together.

7 - 1 cup servings

  "Revised version of"
  "2016, Ginny Larsen"
  "7 cups"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 328 Calories; 21g Fat (55.8% calories from fat); 26g Protein; 10g Carbohydrate; 3g Dietary Fiber

Tuesday, December 13, 2016


A nice Christmas cookie, with flavors of vanilla and cranberries, I'm happy with how these turned out.  They have a nice texture - just the right chewiness for my liking.  Make sure not to overbake.  I actually started from my Mint Chocolate Chip Cookie recipe and adjusted it here and there to make cranberry cookies.  I hope you will enjoy them and maybe add them to your holiday celebrations.  They are going with me to a Christmas party.


Cranberry Cookies

Recipe By     :Ginny 
Serving Size  : 18 cookies   

1 1/4  cups  almond flour - Honeyville
1/2  cup  whey protein isolate, Isopure
1/3  cup  Pyure sweetener (or granulated sweetener to equal 2/3 cup sugar)
1/4  cup  oat fiber
1/8  teaspoon  salt
1/4  cup  butter -- softened
1  large  egg
1  teaspoon  vanilla extract
1/2  teaspoon  stevia extract, GV brand
1/4  cup  HOT water
1/2  cup  fresh cranberries -- each cut in half
Pyure sweetener -- to sprinkle on top

Preheat oven to 350F. Line cookie sheet with parchment paper or silicone mat.

In mixing bowl, add almond flour, whey protein isolate, Pyure sweetener, oat fiber, and salt.  Sift together.

In small bowl, add butter, egg, vanilla extract and stevia extract.  Mix with electric mixer until smooth. 

Add wet ingredients to dry and mix until well combined.  Pour the hot water over all and mix in until it makes a stiff dough. Stir in cranberries. 

Use cookie scoop (2 tbsp) to scoop dough onto cookie sheet.  (It helps to dip the scoop into hot water between each scoop).  Flatten with the back of a spoon.  Lightly sprinkle more sweetener on top of each cookie if desired. 

Bake 12  to 14 minutes. They won't brown on top but will begin to brown around the bottom and edges. Cool completely. 

  "12/13/2016, Ginny Larsen"
                                    - - - - - - - - - - - - - - - - - - - 

Per cookie: 82 Calories; 7g Fat (61.9% calories from fat); 4g Protein; 5g Carbohydrate; 4g Dietary Fiber

NOTES : 1g net carb per cookie

Monday, November 7, 2016


I love Chicken Divan.  So I thought hmmm... why not hamburger divan?  Right?  I had a pound of hamburger and wasn't sure what I wanted to do with it and didn't want to make the same old things I normally make so I thought of this.  It's the same idea as chicken divan, only with hamburger.  I was curious to know what the "divan" meant, so if you're curious here is a Wikipedia explanation, It's interesting anyway, if you're the curious sort.  I used a gluten free organic cream of mushroom condensed soup in this, and that gives a few more carbs (4 per serving), but if you want a totally grain free sauce, then you could do the same sauce in my Chicken Divan recipe instead.  But this was fantastic and we loved it.  My husband tends to like this version much better. Sometimes I am willing to add a few carbs in order to lower his.

So I won't make this a long drawn out post, (which I tend to hate on blogs I go to), and will get on to the recipe.


 Hamburger Divan

Serving Size  : 6    
(I list the brands I use, and that is where I get the nutrition info. If you use something else, yours may vary)

1 pound  ground beef, Simply Nature, 100% grass fed
4 ounces  canned mushroom slices -- OR fresh, sliced or chopped
1 teaspoon  onion powder
1 teaspoon  garlic powder
1 teaspoon  salt
12 ounces  cream of mushroom soup, Pacific organic condensed -- (gluten free)
1/4 cup  half and half
1/4 cup  Just Mayo, Hampton Creek
1 cup  colby jack cheese, Happy Farms -- shredded
12 ounces  Broccoli Florets, Season's Choice, frozen
1 cup  colby jack cheese, Happy Farms -- shredded
1/4 cup  Parmesan cheese -- grated

In frying pan brown beef, and add mushroom slices, onion powder, garlic powder and salt.  Stir together.

Add cream of mushroom soup, half and half, mayo, and shredded cheese.  Stir together until well incorporated and cheese is melted. 

Preheat oven to 350F, grease 7 x 11-inch or 9 x 9-inch baking pan.  Pour hamburger mixture into pan.  
Microwave broccoli for 5 to 6 minutes.  If desired chop into smaller pieces. Your preference.  Spread on top of hamburger mixture.

Top with remaining shredded cheese, and parmesan cheese.  

Bake 30 minutes.  

 © "11/6/2016, Ginny Larsen"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving: 461 Calories; 34g Fat (67.1% calories from fat); 27g Protein; 10g Carbohydrate; 2g Dietary Fiber

NOTES : 10g carbs per 1/6 casserole
8g net carbs


Related Posts Plugin for WordPress, Blogger...