Wednesday, December 11, 2013


I have not been blogging much lately, and that's because a very dear friend of mine who is more like a sister to me recently had a terrible accident a couple weeks ago.  Brenda was coming home from grocery shopping and going up the stairs from her garage into their town home.  We don't know what happened but she fell backwards off the steps onto the concrete floor and fractured her skull. She had multiple spider fractures and massive bleeding in her brain and has been in a coma.  She very recently came out of the coma, but is only semi back.  She has a long road of recovery ahead of her.  Each day we hear of a little more progress.  She doesn't recognize people yet, but she is beginning to say a few words now and then.  She just had her feeding tube removed and hopefully will be able to eat again on her own.  There is a very long road of therapy and rehabilitation needed for her and the financial burden is tremendous, so I started a fundraiser.  I hope nobody will get offended at my posting the link to that here, but I want to give every opportunity I can for people to help this dear couple.  I'm just bringing it to the attention of everyone I know, because I love my friend and I miss her greatly and pray daily that we'll have her back again to her normal self one day.  I would want someone to do the same for me.
Me (left) and Brenda (right) in 2010 when she came to visit
I've set up a site where people can donate  I'll be placing a widget with a link to the site on my sidebar as well.

All donations go directly into their paypal account.  I'm doing all I can to get the word out!  I want my friend back!

God bless! None of us knows what tomorrow brings.  Be thankful for friends and family while you have them and show them you love them!  If all this makes you do is be thankful for them and give them a huge hug today, then that too is a good thing.

Saturday, November 23, 2013


I looked outside this morning and it was a beautiful sunny day.  Said I to myself, "Good day for a walk!" I checked my Weather Bug however, and discovered it was 7 degrees F out there with a -7 degrees F windchill.  Quickly I changed course and decided to spend some time in the kitchen warming up the house with something good.  Hot sounded really good today.

CHICKEN NOODLE SOUP                    

1/2 Crepes recipe (Below)
32  ounces  chicken stock -- (organic or homemade)
10  ounces  canned chicken -- (or use left over chicken or turkey)
1/4 cup  chopped onion
1 small  carrot -- shredded
1 stalk  celery -- chopped
1/2 cup  green pepper -- chopped
1 tablespoon  minced garlic
1 teaspoon  sea salt
1/2 teaspoon  basil
1/2 teaspoon  thyme
1/2 teaspoon  onion powder
1/8 teaspoon  cayenne pepper
2 tablespoons  cold water
1 envelope  knox gelatine, unflavored

Cut egg noodles out of "Egg Noodles or Crepes" recipe, (OR you can use zucchini noodles, or shredded cabbage - nutrition info will vary).  Set aside.

In large pot, add chicken stock, chicken, (OR turkey), onion, carrot, celery, green pepper, garlic, salt, basil, thyme, onion powder, and cayenne pepper.

Bring to boil, reduce heat, and simmer 15 minutes.  While soup is simmering, in small cup, add cold water and sprinkle gelatine over the top and let it dissolve.

After soup has simmered 15 minutes, add gelatine mixture and stir.  Add noodles to soup and simmer 1 more minute.

Nutrition information is for entire recipe.

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Per recipe: 695 Calories; 26g Fat (36.5% calories from fat); 77g Protein; 26g Carbohydrate; 6g Dietary Fiber

2 tablespoons  heavy cream
1 tablespoon  cream cheese -- softened
1 teaspoon  coconut flour -- (Bob's Red Mill is what I used)
1/8 teaspoon  salt
3 eggs -- (use 4 eggs if making lasagna noodles)

Mix heavy cream, softened cream cheese, coconut flour, and salt in a small bowl, and beat until smooth. Add eggs, one at a time, beating until smooth.

For lasanga noodles--line a 9 x 13" cake pan with parchment paper, and spray well with non-stick cooking spray.  pour mixture into pan.  Bake 350 degrees for 10 min.  I make double and pour into 2 cake pans and bake.  When done cool completely, use one pan for bottom layer.  Layer meat sauce and cheese layers on top.  Peel the other "noodle" out of the other pan, rolling it up.  Layer it on top of meat and cheese, and add another layer of meat sauce and cheese toppings.

For Crepes--Pour 3 tablespoons of the egg mixture into a hot buttered 7-8" skillet, and swirl around until mixture coats the bottom of the pan.  Cook until eggs are set but not browned.  Flip and lightly cook other side.  Use as crepes in recipes with fillings, or cut into strips to make noodles.

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6 SERVINGS/Per Serving: 64 Calories; 5g Fat (74.1% calories from fat); 3g Protein; 1g Carbohydrate; trace Dietary Fiber; 115mg Cholesterol; 89mg Sodium.  Exchanges: 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.

Friday, November 22, 2013


It's that time of year again! So many ideas out there it's hard for one to know where to start!  Most of us tend to have the same traditional meals each year, but when low carb and gluten free it can be a challenge and somewhat depressing not to be able to have our favorites. But with such an array of choices out there, there is no need for deprivation on the holidays whatsoever!

Carolyn Ketchum from "All Day I Dream About Food" has a Thanksgiving Roundup for us to make it a little easier to find some great low carb choices to make. She has 30 delicious low-carb recipes to choose from.
30 Great Low Carb Recipes for Thanksgiving
There are many choices to choose from for every part of your meal from the stuffing to the dessert and everything in between!  A few of my own recipes are shared.

My Pumpkin Chiffon Pie

My Spiced Cranberry Sauce

My Browned Butter Squash

A couple more of my favorites are Butternut Squash Pie

Pumpkin Cheesecake


Sunday, November 17, 2013


I don't really need cold cereal all that often.  Once in a great while though, I am in the mood for it.  I've been seeing some great ideas lately online, so I thought I'd put them together and come up with my own variation of cold cereal.

This fit the need for sure.  First I saw this recipe of "Frosted Flakes" and I happened to have just bought some coconut chips from my local health food store from a bulk bin.  Then I saw this recipe from Kent Altena about toasting coconut.  I sort of took a bit of each recipe, and put together my own tweaks.

I also decided to add a few things to the mix to make it stretch farther so I'd have a nice bag of cereal for the week if I want it. So I took the almond thins recipe that is all over the internet, and made it with half flax and half almonds and added some sweetener and some cinnamon and some Capella graham flavor drops.  If you don't have them, and don't want to order them, not to worry.  You can make it without, but I just really like that graham cracker flavor.

So this filled about 3/4 full a gallon sized bag, as you see.  I also added some cashews, but when I saw the amount of calories and carbs I was racking up, I decided to leave them out of the recipe and next time I won't add them. You can if you choose.  I have to say this was really filling and kept me all morning so that even by lunch time I was not feeling particularly hungry.

The dried cranberries in the recipe are from this recipe.


3 cups  coconut chips
1 tablespoon  coconut oil
1/4 teaspoon  EZ-sweetz Stevia and Monk Fruit -- (OR other liquid sweetener drops to equal 1/4 cup)
Cinnamon -- (I just sprinkled it over all, did not measure, perhaps a tsp.)
1/2 cup  flaxseed meal, golden
1/2 cup  almond flour
1 egg white
1/4 teaspoon  EZ-sweetz Stevia and Monk Fruit -- (OR other liquid sweetener drops to equal 1/4 cup)
16 drops  Capella Flavor Drops, graham cracker concentrate -- (optional, but if you have them, it gives it a graham cracker flavor)
1 packet  Truvia
1/2 cup  Dried Cranberries, whole, SF
1 cup nuts (optional--not included in nutritional info)

COCONUT LAYER: Preheat oven to 350F.  Line cookie sheet with aluminum foil.  Spread coconut chips out on cookie sheet.  In small bowl, place coconut oil and EZ-sweetz Stevia and Monk Fruit, and microwave for 20 to 30 seconds to melt.  Drizzle over coconut flakes and stir until oil is well mixed over all.  Sprinkle with cinnamon, and stir together again. Bake about 4 minutes.  Remove and stir.  Bake another 3 minutes, or until golden brown.  Be careful not to burn!  Spread on paper towel and let cool.

GRAHAM CRACKER LAYER: Preheat oven to 325F.  Line cookie sheet with parchment paper. In food processor, add flaxseed meal, almond flour, egg white, EZ-sweetz Stevia and Monk Fruit, and Capella Flavor Drops.  Process until it is mixed well and makes a stiff dough. Place onto parchment paper. Top with plastic wrap, and roll out very thin, especially in the center so that it is evenly rolled out.  Sprinkle with packet of Truvia.  Cut into small pieces with a pizza cutter.  Bake 10 minutes.  Remove any on the edges that are done, and put back in, baking 2 to 5 minutes at a time, checking to make sure it does not burn, removing those on the outside that are done, and putting back in until all are crisp and lightly browned.  Let cool.

Mix cooled coconut flakes and graham cracker pieces together.  Add dried cranberries.  Mix well.  Add chopped nuts if desired (optional).

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About 7 -1/2 cup servings/Per Serving: 343 Calories; 32g Fat (77.8% calories from fat); 6g Protein; 15g Carbohydrate; 9g Dietary Fiber

NOTES : 6g net carbs per serving

Friday, November 15, 2013


I've been wanting to do a maple syrup recipe for quite a while now, and had one in my mind that I had tried before but it needed some tweaking.  A reader asked me if there was a maple syrup anywhere out there that didn't have sucralose or malitol in it but sweetened with erythritol and stevia.  I didn't know of any.  And most of those low carb syrups out there are way too expensive for me to want to ever have syrup with my pancakes anyway, if I did find one.  It gets pricey to eat this way sometimes!  You either pay the price or go without and eat boring food.

A boring food eater I'm not.  I like good taste.  This syrup turned out very rich and full of flavor.  It does not taste like a diet syrup.  I thought it was too thin at first but when I compared it with syrups from the store, it is the same consistency.  If you heat it, it will be thinner, if you serve it cooled, it is a bit thicker.  If you want thicker than what it is I'm thinking (though I have not tried it yet) that you could do 1/4 cup butter instead of 2 tbsp. and 2 tbsp. arrowroot instead of 1.  The arrowroot adds only a trace of carb per serving, as well as the blackstrap molasses in this recipe.  The carb count is very low per serving.  I didn't use xanthan gum because I don't really care for xanthan gum.  It takes away the flavor and sweetness.  This has all the flavor and sweetness.  Then there's the pancake...

This pancake was the cakiest pancake I've ever made! I was not going by any recipe, just started adding this and that and wow! This is one thick fluffy pancake. I realized I forgot to add any oil to the recipe when it was all done but I don't think it needed it.  Low carb flours tend to be so oily anyway.  But if you think you want it, by all means add a tsp or so of oil.  I'm trying to add more flax into my diet again.  I know some people think flax is bad and some think it's a miracle food.  I tend to go with what my body tells me.

 Digressing just a bit here, coconut oil is the big healthy oil for the day.  I gave it a good try. I really did.  I ate lots of coconut oil trying to see how it would help me.  It did not lower my blood sugar. It did not help me lose weight.  It did not give me energy.  I really gained nothing from using it except a few more pounds.  I do still use it but in moderation.  I cook with it, because I like to.  One thing I've always noticed about flax is that I get an immediate sense of energy and well-being whenever I use flaxmeal and/or flax oil.  I just do.  If you don't and you think it's bad, that's ok.  But I ALWAYS, when using it, feel wonderful and healthy.  When I'm run down, I go back to my flax! I've had nothing but health benefits from it and that immediately and noticeably.  I've seen wrong information posted on the oil being destroyed when baking with flaxseed, which according to the Flax Council of Canada, this is not true.  Here is an informative article about that:  and more information:
and many studies proving the health benefits:

So I've begun kefir/flax oil smoothies again, and using flaxmeal in my baking again.  It was flax oil and flaxseed that lifted me out of my chronic fatigue bed and my brain fog years ago, after reading about Dr. Joanna Budwig's diet, and how she cured many of cancer and other debilitating diseases with it. Though I did not follow all of her diet I did incorporate the flax oil/cottage cheese or kefir into my diet as well as using flaxseed meal.  It's what cleared the lumps from my cystic breasts.  It's been nothing but good for me in so many ways.  No other omega 3 oil has done the same or given me the same results, and coconut oil has not either.  So to each his own! I believe we should all find what our bodies tell us works!  If all kinds of information on the internet tells me something different than my body is telling me, I listen to my body.

Ok, so I got that out of my system! Ha!  On to the recipes!

MAPLE SYRUP *Updated 6/22/2019
2 tablespoons  butter
1 cup erythritol, or 1/2 cup Pyure + 1 Tbsp xylitol (or a similar sweetener equal to 1 cup sugar)
1 tablespoon  arrowroot
1/2 tsp. xanthan gum (optional, but will thicken a bit more)
1/8 tsp salt
1 teaspoon  blackstrap molasses
2 cups  water
1 teaspoon  maple flavoring

In medium pot (one that has room for this to boil up high), add butter, sweeteners, arrowroot, and blackstrap molasses.  Bring to a boil, stirring constantly.

VERY slowly add water, just a bit at a time and stir.  This will boil up fast as you add the water so it's important to add it very slowly as you stir.  When all the water is added boil stirring for about 30 seconds.

Remove from heat and add maple flavoring.  Cool completely. Store in the frig.  Stir before serving.

© Ginny's Low Carb Kitchen
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Per Serving: 31 Calories; 3g Fat (81.8% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber

If using xylitol:  35 Calories; 3g Fat (69.8% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber

NOTES : 8 - 1/4 cup servings approximately


1/4 cup  flaxseed meal, golden -- (2 tbsp of seed ground in a coffee grinder)
1 tablespoons  Biochem Whey Protein Isolate -- or whatever brand you have.(edited from 2 tbsp. after making it again-11/23/13) (I now use Isopure whey protein Isolate which has zero carbs per serving - 6/22/2019)
1 teaspoon  psyllium seed husk powder -- (freshly ground husk is best)
1/4 teaspoon  baking powder
1/4 teaspoon  baking soda
1/8 tsp salt
1 egg
2 tablespoon  kefir -- (or yogurt or buttermilk or sour cream will do) (I now use unsweetened almond milk, vanilla flavored 6/22/2019)
2 tbsp Pyure granulated sweetener (equal to 1/4 cup sugar) (edited 6/22/2019)

In small bowl combine flaxseed meal, whey protein isolate, psyllium powder, baking powder, and baking soda.  Whisk together well.  Add egg, kefir, and sweetener. Whisk together until it is a smooth batter. If need add enough liquid to bring to consistency you prefer. The thicker the batter, the thicker the pancake.  If you wish you can add a tsp. of oil.  I made it exactly as written above and it was a very cake-like pancake.

Cook on a griddle on one side until bubbly and drying on the edges.  Flip, cook other side until done.

  "© Ginny's low carb kitchen"
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1 Serving: 276 Calories; 17g Fat (55.5% calories from fat); 15g Protein; 15g Carbohydrate; 14g Dietary Fiber

NOTES : 1g net carb

Tuesday, November 12, 2013


Wonderful Fall flavors in this very easy stir-fry just blend together to make a delicious experience for your taste buds! My family loved it, so even though it turned out a bit higher carb than what I usually make or post, I decided to post it anyway.  I normally stay around 12g carbs or less per meal, but this was worth a little extra and so healthy besides with all the vitamin C and nutrition of peppers.


This recipe uses a salsa that I found at Aldi's.  If you have an Aldi's near your house you should be able to find it there.  Another reason I hesitated to post this recipe, since the sauce may not be available to all, since I've only seen this brand at Aldi's.  It was so good though, that it has inspired me to try to come up with my own Pumpkin spice salsa recipe.  That's for the future!  I must!

8 ounces  chicken breast -- cut into strips
   onion powder -- to taste
   garlic powder -- to taste
1 red  pepper
1 yellow  pepper
1 green  pepper
8 ounces  sliced mushrooms -- (I used portabellos)
16 ounces  Specially Selected Spiced Pumpkin Salsa -- (I got it at Aldi's)

In a large skillet, over medium high heat, melt some coconut oil or butter, or both.  Add chicken strips, sprinkle liberally with onion powder and garlic powder (I didn't measure, just sprinkled on), and fry until browned.  Remove onto a plate and set aside.  In same skillet, add more oil if necessary, and add red pepper, yellow pepper, green pepper and mushrooms.  Stir fry until vegetables are cooked but still crisp.

Add chicken back into the skillet.  Stir all together. Cover and simmer for 10 minutes.

  ©11-7-2013, Ginny Larsen
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6 Servings/Per Serving: 124 Calories; 3g Fat (23.7% calories from fat); 7g Protein; 15g Carbohydrate; 1g Dietary Fiber

Tuesday, October 22, 2013


What's your definition of comfort food?  I think we all have our own.  To me, this is comfort food, that is, food that makes my tummy feel all warm and cozy and comfy and satisfied and happy.  When my tummy is happy, the rest of me tends to be happy too!

To make this I made a white sauce using arrowroot flour or powder.  I know arrowroot is a starch, not low carb, but over all, it only adds 2 g carbs per serving, which isn't much more than cream cheese.  Yes, you could make a cheese sauce using cream cheese, or a store bought alfredo sauce, which is what I've done many times, but my husband doesn't like the taste from cream cheese, or from alfredo sauce in a jar.  And we both really like the taste of a good roux.  Arrowroot is nice because it is a healthier alternative to wheat flour or cornstarch, and you don't need as much to get the same effect.  This made a wonderful, tasty, smooth, rich, creamy cheese sauce--just what we wanted! I hope you'll like it!

The noodles are made with zucchini, with a vegetable peeler, by just peeling strips lenth-wise all the way around, down to the seeds.  Easy peasy.  I like my broccoli in very small pieces.  If you don't, you won't have to take the extra step of chopping them, but I chop mine up pretty small.

2 medium  zucchini -- made into wide zucchini noodles with vegetable peeler
12 ounces  chicken breast -- cooked and chopped
12 ounces  frozen broccoli -- steamed and chopped into small pieces
Cheese Sauce
1/4 cup  butter
1 tablespoon  chicken bouillon -- (gluten free)
1 tablespoon  minced garlic
2 tablespoons  arrowroot
1 cup  heavy cream
1 cup  water -- mixed together with cream.
1 1/2 cups  fiesta blend shredded cheese -- OR cheddar

In 3-qt. casserole dish, place zucchini noodles, chicken breast, and broccoli.

In medium saucepan, add butter, chicken bouillon, minced garlic, and arrowroot. Heat on high until butter is melted and bubbly.  Reduce heat to medium and slowly pour in cream and water mixture stirring and bring to a boil. Boil for about 1 minute and remove from heat.

Stir in shredded cheese until melted and pour sauce into casserole.  Stir together.

If desired you can top this with low-carb bread crumbs if you have some, or sprinkle Parmesan cheese over the top.  Bake 375F for 30 to 40 minutes, or microwave on high for 20 minutes and then place under the broiler to brown the crumb topping if using.

  "10-22-2013, Ginny Larsen"
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6 Servings/Per Serving: 401 Calories; 34g Fat (74.2% calories from fat); 17g Protein; 9g Carbohydrate; 3g Dietary Fiber (6g net carbs)

Saturday, September 28, 2013


I know I know... everyone's posting pumpkin this and pumpkin that!  But I love pumpkin! I can't help it! I love it all year round, and love all the ideas that come out this time of year for using it.  This one was a winner in my family.  Especially with me... the only low carber in the family.  I have to let you know how easy this is to make.  I was ending my first week of ECFE classes, which turned out to be a rather exhausting week for me, plus ending up subbing in another class on Friday morning.  By Friday afternoon I was pretty tired and didn't want to cook or bake or anything.  We ended up with this amazing gourmet meal of roasted chicken breast with garlic mushroom sauce and steamed broccoli seasoned with garlic butter. Yes there was lots of garlic! I ended it with this Pumpkin Chiffon Pie.  And I did not spend a lot of time in the kitchen! The chicken breast was thrown in the crock-pot when I got home from work.  Seasoned with thyme, garlic powder, onion powder and salt. That's all.  I let it cook on low until supper time.  Meanwhile I had a nice nap.  About an hour and a half before supper I made this pie.  It did not take me long and I chilled it in the freezer for a quicker chill.  It was quick and easy to throw together and really made us feel like we had a nice dinner out or something.

PUMPKIN CHIFFON PIE                    

12 ounces  Philadelphia 1/3 less fat cream cheese -- (or regular cream cheese)
7.6 ounces  Nestle Media Crema table cream
1 cup  sweeteners of choice -- (I used 1/2 tsp. ez-Sweetz Stevia and Monk fruit, and 1/2 cup  Swerve)
15 ounces  pumpkin -- (1 can)
1 teaspoon  cinnamon
1/2 teaspoon  salt
1/2 teaspoon  ginger
1/2 teaspoon  nutmeg
1/4 teaspoon  cloves
1 cup  almond flour -- (such as Honeyville)
1/2 cup  flaxseed meal, golden
1/2 cup  whey isolate, vanilla flavored -- (I used Biochem, <1g carb per serving)
1/4 cup  butter -- melted (OR coconut oil)
1/4 cup  sweetener of choice -- (I used 6 packets of Truvia)

CRUST: Preheat oven to 320F. In 10-inch pie plate combine almond flour, flaxseed meal, whey isolate, butter, and sweetener.  Mix all together with a fork until it looks like crumbs.  Press down and up the sides of pie plate.  Bake 10 minutes.  Cool.

In large bowl combine cream cheese, table cream, and sweeteners.  Beat with electric mixer until very creamy and smooth, about 1 or 2 minutes.  Add pumpkin, cinnamon, salt, ginger, nutmet, and cloves.  Continue beating about 2 more minutes, until well incorporated and thick and creamy.  Spread into pie crust.  Chill thoroughly for about 6 hours or overnight for best results.  If you're in a hurry place in your freezer for 2 hours.

Serve with whipped topping if desired.

  "9/27/2013, by Ginny Larsen"
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12 Servings/Per Serving: 243 Calories; 21g Fat (79.3% calories from fat); 5g Protein; 7g Carbohydrate; 3g Dietary Fiber

NOTES : 4g net carbs per serving

Monday, September 23, 2013


This small chocolate cake is actually a bigger form of a much smaller chocolate cake recipe that I did when I first started low-carbing.  It comes from this recipe
lowcarbcakewhich was an off-shoot of the 3 minute chocolate cake recipe going around at that time.  I doubled this recipe and added some tweaks as you'll see.  I intend to experiment more with it with both flours and sweeteners.  It was sweet but it could be just a tad bit more sweet.
I did not make the chocolate whipped topping in the original recipe but this is a very wonderful Marshmallow Fluff from LC Foods.  Love this stuff!  Make sure you use real eggs if you do it and not egg whites from a carton.  I made that mistake the first time and though it was still very good as a marshmallow sauce it didn't thicken like it did this time with the real egg whites.  Wanna know what it tastes like compared to real marshmallow fluff?  It tastes like real marshmallow fluff.  I have some left over too, so I'm going to use it.
So you can decide how you want to top it. I'm just giving the nutrition info for the cake, but if you buy the Marshmallow Fluff Mix, you can get that from the back of the package and add to the cake. This makes an 8-inch square cake.  I cut it into 6 servings which gave nice sized pieces.  You can cut it into 9 if you like or how ever many you wish.  It rises well but is dense, not airy and fluffy like a cake mix would be.  Sort of brownie like actually but not quite.  Maybe I should call it a brownie cake.  The original cake with just flaxmeal was more cake-like. I think you can sure make it with all almond flour if you want to.  But then you would have to adjust the liquid.  Just so you bring it to a cake batter consistency.  I'm going to experiment more.

SMALL CHOCOLATE CAKE, LC & GF                    

1/2 cup  flaxseed meal, golden
1/2 cup  almond flour
2 tbsp.  coconut flour
4 tbsp. cocoa powder
1 tsp. baking powder
1/2 tsp. baking soda
1/2 cup  Swerve -- or equivalent
4 tbsp. Torani vanilla flavored sugar-free syrup
4 tbsp. shortening, Spectrum organic, non-hydrogenated -- (or other oil)
4 eggs
1/2 cup  HOT water

Preheat oven to 350F.  Grease 8-inch cake pan. In medium mixing bowl, combine flaxseed meal, almond flour, coconut flour, cocoa powder, baking powder, baking soda, and Swerve.  Sift together with whisk or electric mixer.

Add sugar-free syrup, shortening, and eggs.  Beat for 1 minute on low speed. Continue beating while adding hot water and beat for about 2 minutes.  If it is too thick, add a little more water until it is cake batter consistency.

Pour out into pan.  Bake about 40 minutes or until tooth pick inserted in center comes out clean.

Top with Marshmallow Fluff or Whipped Topping.

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Per Serving: 248 Calories; 21g Fat (72.2% calories from fat); 9g Protein; 9g Carbohydrate; 6g Dietary Fiber

Tuesday, September 3, 2013


Getting through these weeks of meetings, cleanings, preparing for the coming school year has been pretty busy!  There's always so much to do to prepare for those sweet little toddlers and preschoolers. I haven't had a lot of time for cooking lately, so I'm doing some round-ups and if you're like me, one of the things you most have difficulty with in a meal is the side-dish.  It can make or break a meal.  It can change a blah meal to something really special.

I've got a few more sides of my own to share, as well as some other food bloggers. Starting out with one of my most colorful and wholesome salads.
Marinated Asparagus and Vegetable Salad.   Salads make such a nice side dish, but I really do not like washing and cutting or eating lettuce all that much, unless it's topped with gobs of other good things and is only a small part of the salad.  I like putting together a mix of my favorite veggies instead.

Brocolli, Pepper, and Peach Salad: Another salad full of goodness, easy to toss together and if you want to make your meal even easier throw in some leftover meat and make it a whole meal.

DJ Foodie's Creamed Brussel Sprouts: Wouldn't you just love to have him as your personal chef?
Ok, how about onion rings?  Mellissa from "I Breathe I'm Hungry". "Crunchy and savory on the outside, and sweet and soft on the inside."  

Vegetable AuGratin Casserole: by Jennifer Eloff. I don't think anyone would go away hungry from this table.

Roasted Butternut and Cauliflower Squash, from Lisa of 24/7 Low Carb Diner. I can almost smell this.

Hungry for fried rice? Try this one from Karen, "Living Low Carb One Day at a Time."  You know, there's just no reason to feel deprived of anything if you are low-carbing!

Linda Sue's Broccoli Mushroom Casserole.  Linda has so many great ideas on her site!

Hope you find some good ideas! Have fun and happy eating! :)

Friday, August 30, 2013


Sometimes a meal can be completely transformed by just the right side dish.  I mean you can have a plain chicken breast with a little seasoning and a plain vegetable or you can have a special side dish that really makes the meal a meal that you are still savoring after it's all finished.  Many times the side dish is what makes the meal.
This spicy pumpkin side dish is one of my favorites any time of the year. We had it again last night.  So good, either hot off the stove or cold the next day. I decided to post some of my favorite side dishes for you all as well as do a round up of other side dishes that I've found to share.

Zucchini Lime Salad - refreshingly good

Browned Butter Squash This one was incredible! Higher in carbs,  but good alongside some cooked turkey or chicen breast to really spice up your meal.

Smokey Cheese Cauli-mash Oh yes! Not just your ordinary faux-tatoes!

Mushroom Mozzarella Bake by Jennifer Eloff - mouth watering goodness.

Bacon Vinaigrette Marinated Asparagus and a Grill GiveawayBacon Vinaigrette Marinated Asparagus (and a grill give away if you check it out today) by Karen from Living Low Carb One Day At A Time.

Miracle Cauli-Tabbouleh by DJ Foodie - Oh my yums!

Roasted Brussels Salad by Lisa from 24/7 Low-Carb Diner - that looks amazing even if you don't think you like Brussel Sprouts!

low carb jalapeno popper cauliflower casseroleJalapeno Popper Cauliflower Casserole by Mellissa from "I Breathe I'm Hungry" - making my eyes pop out!

Happy eating!!!

Saturday, August 10, 2013


I called this a Long John, because, well, it reminded me of a Long John that I used to eat fresh from the bakery.  I guess it's more of an "Oblong John" or a "Half circle John" since I make it in my GT Xpress and that's the shape it makes.  But whatever shape you make it in, it makes a great breakfast treat, without the grains, without the carbs, without the excess calories; and you can have it for your breakfast because it is nutritious, with protein and fiber, to start your day, instead of a huge dose of transfats, empty calories, and carbs that you have to try to recover from the rest of your day.
This is really versatile.  You can make it in the oven or in the microwave, or in your GT Xpress if you are so fortunate to have one.  I'm really loving mine for little treats like this.
But this little treat makes a full breakfast for me, for breakfast.  Some mornings I do add a couple strips of bacon.  I mean, everything is better with bacon, right?  There are also many variations you can do with this.  I've made a lemon bun with it.  Just do lemon juice in place of the liquid, and add 1/2 tsp lemon flavoring. If you really like it lemony, add some lemon juice to the coconut oil, for the topping.  You can make it a filled roll, which then would make it a "Bismark."  I used to love those too. You can make a chocolate ganache for the topping, or for the filling.  You can make a custard filling if you like and top it with a chocolate ganache.  Mind you, I haven't tried all these yet, but I have endless thoughts of the possibilities for this!  It's sort of an off-shoot of my "Donut Bun" recipe, only this is a bit different with almond flour and psyllium powder, instead of coconut flour.


2 tablespoons  Parmesan cheese
1 tablespoon  almond flour -- (Honeyville is what I prefer)
1/4 teaspoon  baking powder
1 egg
1 tablespoon  buttermilk -- OR kefir, whey, yogurt, or club soda
1/4 cup  sweetener of your choice -- or equivalent (I use 1/4 tsp EZ Sweetz Stevia and Monk Fruit)
1 teaspoon  vanilla
1 teaspoon  coconut oil -- or butter
1/2 tbsp of your favorite powdered sweetener, such as Swerve or Truvia (I powder them in the coffee grinder)

Preheat GT Xpress oven adding 1/2 tsp coconut oil to the side using. (Or preheat oven at 350F and grease small oven proof bowl). In small bowl combine Parmesan cheese, almond flour, psyllium seed husk powder, and baking powder.  Wisk with wire wisk until blended well.

Add egg, buttermilk (OR substitutes), sweetener, and vanilla.  Mix until smooth. Pour into one side of GT Xpress, close, and bake for 12 minutes, (if using the oven, bake for 12 to 14 minutes or until it is well risen and tests done, lightly browned on top. If using microwave, cook on high for approximately 1 min. 40 sec. depending on your microwave).  Watch close and test!

Remove from GT Xpress and spread coconut oil over the top.  Sprinkle powdered Truvia over it and spread over with a knife.  

Optional: You can add cinnamon and nutmeg to the batter as well if desired to give it a doughnut like flavor.  

Other options for the topping: Some people do not like the taste of Truvia and get an aftertaste.  I don't get that and to me it tastes as close to sugar as you get, but if you don't care for it you can use xylitol or erythritol or Swerve, and powder them in a coffee grinder. Or glaze with your favorite low carb glaze or frosting.  Another option is to mix xylitol and cinnamon for a cinnamon-sugar topping. You could also make a chocolate ganache by heating some cream and sweetener and then melting chocolate in it, stirring until thickened and pour over.

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1 Serving/Per Serving: 233 Calories; 16g Fat (63.4% calories from fat); 12g Protein; 9g Carbohydrate; 5g Dietary Fiber (4g. net carbs)

Wednesday, July 24, 2013


PIN IT --->

Oh sorry, I ate half of it before I remembered to take a picture! It was very good. Inspired by a previous meatloaf pie that I did, I decided to use what I had tonight, and I think I like this one even better.  You can choose, or you can come up with your own, depending on what veggies you have available.  This is a very substantial dish, which didn't really need a side dish, but I made some cabbage salad to go with.


1 pound  lean ground beef
1/2 cup  Parmesan cheese
1 large  egg
1 teaspoon  Season-All Seasoned salt
2 cups  cauliflower, frozen -- made into small slices or rice
1 cup  Mezzetta Roasted Red Bell Pepper Strips -- drained
1/2 cup  fiesta blend shredded cheese
1/2 cup  part skim milk mozzarella cheese -- shredded

In medium bowl, combine ground beef, Parmesan cheese, egg, and seasoned salt.  Mix well. Grease 10-inch pie plate. Spread meat mixture into the bottom.

Spread cauliflower over meat.  Spread Roasted Red Peppers over cauliflower.  Combine the two cheeses and sprinkle over all.  Bake 375, 45 minutes. Carefully pour out any grease.

Makes 4 servings

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Per Serving: 471 Calories; 34g Fat (64.5% calories from fat); 33g Protein; 8g Carbohydrate; 2g Dietary Fiber

Tuesday, July 23, 2013


Just a quickie here today. This was a wonderful treat! I once again, used the pancake mix from LC Foods for this.  Just follow the directions on the package, place in two sides of GT Xpress, and push sausage links into each.  Bake for 12 minutes. It makes 2 cakes.  Top with coconut oil or butter and your favorite low carb syrup.  You'll have to figure out the nutrition info according to the package and what kind of sausage you use.  Happy eating!

Saturday, July 20, 2013


I was browsing all my recipe photos tonight. This is a recipe I had intended on posting about long ago, but for some reason never did, so here it is. This is a great way to serve spinach. It reminded me of the creamed spinach I had at Applebee's one time. Unfortunately theirs was not low carb, and probably not gluten free either.  But this one is! Enjoy!

* Exported from MasterCook *
1 pound  frozen spinach
8 ounces  cream cheese
1/3 cup  almond milk, unsweetened
1 large  egg
1/3 cup  parmesan cheese
1/2 teaspoon  onion powder
1/2 teaspoon  garlic powder
1/4 teaspoon  dry mustard
1/4 teaspoon  salt -- (or to taste)

In medium frying pan, sprayed with non-stick spray, or buttered, place frozen spinach and cook, stirring until thawed.  Add cream cheese and cook and stir until cream cheese is melted.  In measuring cup, mix almond milk and egg together and pour into spinach mixture. Add Parmesan cheese, onion powder, garlic powder, dry mustard, and salt.

Cook and stir until thickened, hot, and bubbly.

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Entire recipe: 1118 Calories; 94g Fat (73.6% calories from fat); 48g Protein; 28g Carbohydrate; 14g Dietary Fiber

Saturday, July 6, 2013


Still using up all that cream cheese! This was a good way to use some of it.  Another very simple and quick put-together recipe for a lunch or party dish.  I hope you like it.  I'm thinking this would be really great with some almond crackers.  Add more bacon if you wish.  I did not measure the seasonings, sorry. I just shook them in to taste.  Since everyone's taste is different with how much or how little you like in something like this I thought I'd leave that up to you.


8 ounces  Philadelphia 1/3 less fat cream cheese (Use the full fat if you like, but this is less calories and less than 1 g carbs per serving)
1/4 cup  sour cream
2 tablespoons  bacon grease -- warm
1 tablespoon  Real Bacon Bits
   onion powder -- to taste
   garlic powder -- to taste
2 dashes  smoked paprika

In medium mixing bowl, combine cream cheese, sour cream, bacon grease, bacon bits, onion powder, garlic powder and smoked paprika.

Beat with electric mixer until smooth and creamy. Garnish with more bacon bits if desired.

Serve with raw vegetables, or use as a spread on crackers or in a sandwich.

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Entire Recipe: 954 Calories; 88g Fat (89.3% calories from fat); 21g Protein; 7g Carbohydrate; trace Dietary Fiber


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