Monday, March 29, 2010

Recipe scouting

I like to scout the internet for good ones, and I found a blog today I decided to follow along with a great recipe... Healthy Magic Cookie Bars.  They look scrumptious!!!  Also looks like she has some great tips.

I also have found some good YouTube low carb channels.  Check them out: -- He has a good looking Fruit Pizza and some other good recipes.  I've tried the teriyake stir fry  which was wonderful. My whole family loved it!  I know I'm going to try more of his and keep watching.

Here are a few more that I've found that look like they have some good recipe ideas.

I will share more as I find.

Hey, if you find some good ones please share!  Hope you have good low carb eating!
God bless!

Saturday, March 20, 2010

Low Carb Almond Joy Bar Recipe

Here is the recipe from my Master Cook:
* Exported from MasterCook *

                         Low Carb Almond Joy Bar

Recipe By     :Ginny Larsen
Serving Size  : 6   Categories: Breakfast or snack, desserts

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2     ounces  cream cheese -- softened
  1/2   cup  unsweetened, Medium, Coconut NOW Brand -- shredded
  2     tablespoons  almond meal
  1/4  cup  Whey Protien, Vanilla, Body Fortress Super Advanced
  2    tablespoons  "Powdered Sugar" -- (or you can use 3 packets Truvia, adds 1 more net carb) *see note
  1    ounce  unsweetened chocolate
  2    tablespoons  "Powdered Sugar" -- *see Note
  2    packets  Truvia
  1    tablespoon  butter

In a food processor, mix cream cheese, coconut, almond meal, whey protein, and sweeteners.  Process for a few seconds until well mixed.  It should be stiff.  Turn out on wax paper that has been sprayed with non-stick cooking spray.

Using the wax paper to mold shape into a long rectangle, about a foot long.

Melt chocolate and butter in microwave for 30 sec. and then at 15 second intervals until melted.  Mix in sweeteners well, and spread over the bar.

Freeze 30 min. and cut into how many portions you want. 4 to 6 usually. After 30 min. wrap in Saran wrap and keep frozen.  I take one out and keep in the frig at work until my break and have for a snack since I have to wait too long for lunch time.

  "Very creamy, coconut filling, covered in chocolate for a nice pick-me-up if meal times are too far apart."
                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 175 Calories; 13g Fat (59.8% calories from fat); 10g Protein; 9g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 70mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fat.

NOTES : *I made powdered sugar by mixing 1/2 cup Splenda and 1/4 cup xylitol in my blender and blending until the consistency of Powdered sugar.  I store it in a jar and use as needed. This recipe uses 2 TBS. of this mixture for the chocolate coating.  You can substitute other sweeteners in the bar ingredients but you need to have xylitol or erithrytol in the chocolate coating.  Without a sugar alcohol, you won't get the same results.  Other sweeteners mixed with unsweetened chocolate just don't work well.

*6 net carbs per 1/6 bar if you use 3 packets Truvia
5 net carbs per 1/6 bar if you use 2 TBS. "powdered sugar" mixture in the bar ingredients

Thursday, March 18, 2010

Low carb Almond Joy Bar?

Oooooooooooooo.... stay tuned.  I'm gonna do one for the bar I just made a couple days ago.  I needed a quick protein bar to take to work.  It is so long before I can eat lunch that I start feeling like my bgs are getting really low so I need a snack to keep me going through my next class or I start feeling like I'm going to pass out.  So I just started throwing stuff together in my food processor and out popped this thing that tasted... I'm not kidding... like an Almond Joy Bar, except I didn't put a couple almonds in the middle but hey... you can do that if you want.  Maybe will get this up tomorrow.  I'm too wiped out tonight. 


Sunday, March 14, 2010

Chicken Cordon Bleu Pie

I really liked this but I may mess with it more as far as seasonings and cooking time.  I baked it 1 hr. which I think was too long.  Next time I will check it at 30 min. I'd say probably 30 to 45 min. would be better.  I was afraid of the chicken not getting completely done I guess.  I wanted to make Chicken Cordon Bleu.  I only had 3 chicken breasts though and that wouldn't be enough, so this idea popped into my head (thank You Lord), to ground the chicken and make it into a pie.  It was good and very filling with just some mashed cauliflower to go with.

* Exported from MasterCook *

                         Chicken Cordon Bleu Pie

Recipe By     :Ginny Larsen
Serving Size  : 6    
Categories    : Main dish                       Poultry

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     skinless boneless chicken breast halves -- quartered
     1/2           cup  parmesan cheese
  1           teaspoon  salt
     1/2      teaspoon  thyme
  1           teaspoon  garlic powder
  1           teaspoon  onion powder
  2              large  eggs
  5             slices  deli ham -- thinly sliced
  5                     provolone cheese slices
  16            ounces  classic Alfredo Sauce -- 1 jar
     1/4           cup  bacon bits -- (real bacon bits)

Place chicken pieces in food processor and process until ground.

Add the parmesan chees, salt, thyme, garlice and onion powder and 2 eggs and process until thoroughly mixed

Press half of the chicken mixture into a 9 to 10 in. pie plate sprayed with non-stick cooking spray.  Use saran wrap over the chicken to press it down and spread with your hands.

Layer with the ham slices and the provolone cheese slices.

Top with the rest of the chicken mixture and spread using saran wrap on top to press down to all sides.

Top with alfredo sauce and sprinkle with bacon bits

Bake in preheated 350 degree F. oven for 30 to 45 min.  Check for doneness at 30 minutes making sure the chicken is done through.  If not bake until done.

  "made from ground chicken with ham and provolone cheese in the center, topped with alfredo sauce and bacon pieces"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 388 Calories; 25g Fat (60.3% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 166mg Cholesterol; 1638mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Fat.

Serving Ideas : Goes great with mashed cauliflower

Nutr. Assoc. : 0 0 0 0 0 0 0 900708 0 0 0 0

Wednesday, March 10, 2010

Low Carb Jelly-filled Puff Pancakes

Now and then, you just have to have a treat!  Why not one that's low carb and healthy.  I don't need to indulge in the wrong foods to have something to enjoy.  These little goodies taste like a jelly filled donut.  And they are full of the goodness of almonds and flaxmeal and oat fiber!  Make sure to use oat fiber and do not substitute oat bran or oatmeal! Oat fiber is available at,, or

I get mine at Honeyville.  Best price so far.  It lasts forever, and I use it in a lot of baking things, like bread, muffins, pancakes, cake, etc.  The almond meal you can buy or make.  The flax meal you can either buy or you can get the flax seeds and grind 1/4 cup at a time in your coffee grinder.  I like Golden flax seeds the best.  Better taste and they're lighter.  Xylitol I get at our local health food store, but if you can't find it near you, you can order from

So here is my video.  Recipe and nutrition info will follow:

* Exported from MasterCook *

                   Low Carb Jelly-Filled Puff Pancakes

Recipe By     :Ginny Larsen
Serving Size  : 9    
Categories    : Bread                           Breakfast or snack

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               TBS.  flax meal, Golden -- *see Note
  3               TBS.  Almond meal
  1               TBS.  oat fiber -- make sure it is oat fiber not bran
     1/4          tsp.  baking soda
     1/4          tsp.  baking powder
  2        tablespoons  Sugar Free Torani Syrup--Vanilla flavored
  2            packets  Truvia -- *see Note
  1                     egg
  1               TBS.  oil or melted butter

Preheat pancake puff pan on low...(on electric stove about at 3 or between 3 and 4), for 10 minutes--VERY IMPORTANT!  DON'T SKIP THIS STEP OR THEY WON'T TURN OUT! In a small bowl mix all dry ingredients.  Make a well in the center.  Add wet ingredients 1 at a time and mix the wet ingredients in the center gradually adding the dry to it from the sides until all mixed well.  Depending on how much liquid you use in sweeteners you may have to add water to get a pancake batter consistency.

When pan is preheated fill each little cup to 3/4 full with batter.  Cook about 4 min. on each side or until bubbly on top and with a skewer carefully turn each puff and cook about 3 to 4 min. on the other side.  Check to make sure it doesn't burn.  You have to cook these in a preheated pan and it has to be very low heat so that it cooks evenly and does not burn on the outside and not get done on the inside.  Let them completely cool and using a pastry filler I used  Sugar Free Strawberry Glaze to fill these.

I made powdered sugar by taking 1/2 cup Splenda and 1/4 cup xylitol and blending in my blender until the consistency of powdered sugar.  I keep this in a covered glass container and you can sprinkle or roll them in it after filling.  Tastes like a small jelly filled donut.

                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 42 Calories; 3g Fat (59.1% calories from fat); 2g Protein; 3g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 57mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

NOTES : *You can use whatever combination of your favorite low carb flours... just so you have the same amount altogether.  This combo worked well.
*If you use different sweeteners, make them equal to 1/4 cup sugar in sweetening power.

Tuesday, March 9, 2010

Baked Butternut Squash Casserole

Here is my latest video I did, this afternoon.  This is what we had for supper tonight.  I was afraid that it was going to raise my blood sugar way too high but it didn't!  Yay!  It was pretty good.  I think it will be good cold also with some whipped topping.  Hope you enjoy it...

Here is the full recipe and nutrition info from MasterCook

* Exported from MasterCook *

                          Baked Butternut Squash

Recipe By     :Ginny Larsen
Serving Size  : 12    Preparation Time :0:00
Categories    : desserts                        Side Dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6        cups  butternut squash (about 1 small to medium squash)
  1 1/2  cups  water
  1        scoop  whey protien, Vanilla, Body Fortress Super Advanced
  2        eggs
  1/2     cup  Brown Sugar Twin
  1/2      teaspoon  salt
  1/2      teaspoon  cinnamon
  1/4      teaspoon  ginger
  1/4      teaspoon  nutmeg
  1/8      teaspoon  cloves

Cut up Butternut Squash and dice

Steam the squash for 8 to 10 minutes.

Empty into a large mixing bowl and mix until mashed well

Add the whey protein to the water, pour into mashed squash, and add the remaining ingredients.  Mix well

Pour into a 2 qt. casserole sprayed with non-stick spray and bake in a 450 degree F. preheated oven for 20 minutes.  Reduce heat to 350 degrees F. and bake 40 min. longer or until center is done.

                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 55 Calories; 1g Fat (14.7% calories from fat); 4g Protein; 9g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 107mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fat.

Serving Ideas : Serve hot or cold.  Top with whipped cream if cold.  Or serve hot with butter and sprinkle with Brown Sugar Twin or Diabetasweet.  Or mix xylitol and cinnamon and sprinkle on top.

Monday, March 8, 2010

Roasted Red Pepper and Sausage Soup

Finally got this video uploaded, so I'm posting it and re-posting the recipe so it has it's own page.

* Exported from MasterCook *

                   Roasted Red Pepper and Sausage Soup

Recipe By     :Ginny Larsen
Serving Size  : 8     Preparation Time :0:00
Categories    : Soup

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  32       ounces  roasted red peppers -- 2 16 oz. jars
  32       ounces  chicken broth
  1         package  sliced fresh mushrooms -- (8 ounce)
  1         tablespoon  dried basil
  1         tablespoon  dried oregano
  1         teaspoon  garlic powder
  1/2      teaspoon  salt
  1         tablespoon  cooking wine
  1         tablespoon  extra virgin olive oil
  4         fully cooked pork sausage patties

 Place roasted red peppers in a blender or food processor, and blend until smooth.

  In a large saucepan, mix roasted red peppers, chicken broth, sausage, and mushrooms. Season with basil, oregano, garlic powder, salt, cooking wine and olive oil.  For extra garlic flavor add minced garlic. Bring the mixture to a boil.  Simmer for 15 minutes.

                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 170 Calories; 12g Fat (63.3% calories from fat); 7g Protein; 9g Carbohydrate; 3g Dietary Fiber; 20mg Cholesterol; 628mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

Serving Ideas : Add dreamfields pasta if you like

Sunday, March 7, 2010

How To Make Blanched Almond Meal

Doing low carb, you need alternatives to wheat when baking.  I use almond meal a lot in my baking, along with flaxmeal, and sometimes I use Carbalose and Wheat Protein Isolate.  I know many cannot tolerate wheat at all, so if you see a recipe with Carbalose or Wheat Protein Isolate, you can probably just use a almond meal, or flaxmeal or a combination of the two.  I haven't figured out yet if wheat protein bothers me.  I seem to feel no difference with or without it, and sometimes it really helps out, like in pizza crust!  I seem to be more bothered by the bran in wheat than the protein.  And my blood sugar seems to tolerate it, so I use it on occasion.  Some use coconut flour also, which I haven't tried yet.  I may try it some day, but all these flours are not cheap!  I try to save my baked goodies for the weekend.  If I have baked goodies every day, it is costly and it adds weight... yes even if it's low carb. 

Almond meal is pretty expensive if you buy it.  The best place to get it is Trader Joe's for $3.99 a lb.  But it's not blanched.  Some recipes you just have to have blanched for the best outcome.  So I used to blanch my own.  That was work!  I really worked for my bread!  Ha!  I found an easier faster way.  So the video below shows my method.  Seems everyone comes up with their own.  This is just mine.  Works best for me.

Chicken Crusted Pizza

* Exported from MasterCook *

Chicken Crusted Pizza

Recipe By :Ginny Larsen
Serving Size : 4
Categories : Main dish Poultry

-------- ------------ --------------------------------
1 lb. ground chicken breast meat
1/2 cup parmesan cheese
2 eggs
italian seasoning
garlic powder
onion powder

15 ounces stewed tomatoes -- drained
2 tablespoons garlic
2 tablespoons extra virgin olive oil
1/4 cup spinach
1 cup shredded Co-Jack cheese
1 tablespoon bacon pieces, reduced fat
1/4 cup chopped mushrooms
1/4 cup sliced black olives
1/2 cup chopped ham

(I didn't measure the seasonings... just sprinkle them in to your taste)

Mix all the crust ingredients in a food processor and spread in a greased cake pan or small cookie sheet, or pizza pan. Bake in preheated 450 degree oven for 10 min.

I used a can of stewed tomatoes, with the juice drained, (more carbs) but you can use just regular canned tomatoes. I crushed them good by squeezing them with my hand, added garlic, about 2 TBS. or more of EVOO, and spread some of that on the crust.
Then I took canned spinach and squeezed out all the water good and dotted some of that over the tomato.
Cover with shredded cheese. Top that with bacon pieces, mushrooms, and black olives. I added some chopped ham also.

Bake about 15 min. more.

- - - - - - - - - - - - - - - - - - -

Per Serving: 391 Calories; 25g Fat (58.0% calories from fat); 31g Protein; 10g Carbohydrate; 2g Dietary Fiber; 169mg Cholesterol; 675mg Sodium. Exchanges: 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.

Serving Ideas : Variation:
For Mexican pizza: Instead of italian seasonings add cumin and hot sauce and a half can of chopped green chilies to the chicken

For toppings:
salsa, cheddar cheese, bacon pieces, black olives, mushrooms, green peppers or chopped chilies

Saturday, March 6, 2010

The start of a blog

Today I decided to start a blog. I am a type 2 diabetic. I chose to control my diabetes by eating low carb. In the beginning I rebelled strongly inside against this. I love my carbs. I love pizza, bread, cake, donuts, and all the good things you can't eat if you low carb. Or can you? I have found that there are so many good ways to eat low carb that I'm never unsatisfied, either for lack of variety, or for good taste. I am finding a lot of creativity in new ways to use vegetables that I never would have before. I'm finding that I eat more vegetables than I ever did before. I'm also finding that I am satisfied with much less and don't get hungry most of the time between meals. If I do, it's normally because I ate too many carbs. I lost 30 lbs. when I first began low carbing, according to Dr. Bernstein's Diabetes Solution. I would encourage anyone with diabetes or "prediabetes", or any other blood sugar problems to visit the site and browse through the chapters of his book he has online for all to read. There are many myths about low carbing. I've found it to be the easiest diet to stay on, and for me, it's no longer a diet, it's my way of life. It has to be. It's that or have high blood sugar with all the ramifications of that, go on meds or insulin, or both, which I don't want to do, or end up like so many with all the complications and amputations that go with diabetes. I don't want to go there. I was never going to get this disease that seems to be in my genes. But I did. So now I'm going to do my best to not let it get me. I'm not an expert on all the science behind low carbing and diabetes. I'll leave that to others who are, and now and then point to them through a link perhaps.

So since doing this low carb thing for 4 years now, I've come up with some pretty good recipes, and also have found some pretty good ones from others online. I'd like to share them with whoever out there is needing some ideas. Besides this gives me a place to keep all my recipes in one place. I'm also thinking maybe I will try some cooking videos. We'll see where this goes.

I did do one cooking video, which was an experiment really, and was done with my webcam. Not all that high tech, but hey... the recipe was the best! Unfortunately, I was not able to upload it here for some reason. I guess I'll have to find out what kind of videos I can upload and how to format them better. Until then, here is the recipe...

* Exported from MasterCook *

Roasted Red Pepper and Sausage Soup

Recipe By :Ginny Larsen
Serving Size : 8 Preparation Time :0:00
Categories : Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
32 ounces roasted red peppers -- 2 16 oz. jars
32 ounces chicken broth
1 package sliced fresh mushrooms -- (8 ounce)
1 tablespoon dried basil
1 tablespoon dried oregano
1 teaspoon garlic powder
1/2 teaspoon salt
1 tablespoon cooking wine
1 tablespoon extra virgin olive oil
4 fully cooked pork sausage patties

Place roasted red peppers in a blender or food processor, and blend until smooth.

In a large saucepan, mix roasted red peppers, chicken broth, sausage, and mushrooms. Season with basil, oregano, garlic powder, salt, cooking wine and olive oil. For extra garlic flavor add minced garlic. Bring the mixture to a boil. Simmer for 15 minutes.

- - - - - - - - - - - - - - - - - - -

Per serving: 170 Calories; 12g Fat (63.3% calories from fat); 7g Protein; 9g Carbohydrate; 3g Dietary Fiber; 20mg Cholesterol; 628mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

This is also good with Dreamfield's pasta if you can handle it.


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