Tuesday, April 11, 2017


I began wanting to make a low carb corn bread to have with my homemade chicken soup tonight.  I've gotten the first cold of the cold and flu season this week, hoping against hope that somehow this year I would make it through scott free. Almost, but not quite.  So I made my chicken soup for it tonight.  Chicken soup was what my mother gave me when I was sick. Being sick always seems to bring us back to childhood. And going back to childhood in my food memories also brought memories of "Johnny Cake" or cornbread.  But I ended up with something quite different actually, and we really liked it. We ended up with Corn Pie.

So you may be thinking, but Ginny, corn has lots of carbs!  Ah, but baby corn does not.  Baby corn has less carbs than many low carb veggies actually.  In fact this baby corn as 2g carbs and 1g fiber per serving, and only 10 calories.  In this recipe I drained a can of baby corn nuggets and placed them in a food processor and processed until it was ground.  Then added it to the recipe.  It reminded me of a corn casserole I have made before on holidays.  It's good hot or cold.  I think you'll find it a great side dish with any meal. 


Corn Pie

Recipe By     :Ginny Larsen
Serving Size  : 8     

2  large  eggs
1/4  cup  sour cream
2  tablespoons  soft butter
4  ounces  diced green chiles -- canned (drained)
1  cup  almond flour - Honeyville
2  tablespoons  Pyure sweetener -- (equal to 1/4 cup sugar)
3/4 teaspoon  baking powder
1/2 teaspoon  salt
1/2 teaspoon  xanthan gum
15 ounces  baby corn nuggets, polar -- (1 can) drained
1/2 cup  finely shredded sharp cheddar cheese, happy farms 

1. Preheat oven to 350F.  Generously grease a 9-inch cake pan. I also sprinkled a little corn starch on the bottom.

2. In mixing bowl, add eggs, sour cream, butter. amd greem chiles.  Mix together with electric mixer.

3. Add flour, sweetener, baking powder, salt and xanthan gum.  Mix together well.  

4. In food processor, add baby corn nuggets.  Process until ground up. 

5. Add this to batter and mix together. 

6. Pour into cake pan and bake 30 minutes.  

Sprinkle with 1/2 cup shredded cheddar cheese and bake 5 minutes more.

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

Per Serving: 174 Calories; 14g Fat (69.3% calories from fat); 7g Protein; 6g Carbohydrate; 2g Dietary Fiber

4g net carbs per serving

NOTES : *can bake this in a cast iron skillet instead of a cake pan as well. 

Monday, April 3, 2017


This is a spin-off from my Oat Fiber pancakes which have been incredibly popular on my blog that I posted here.  I decided to try making them with almond flour today.  Sometimes I want the blander flavor of the almond flour, and a little less fiber. I topped it with quark cheese which you can learn about here. There's a video demonstrating how very easy it is to make quark cheese.  I love it!  It's like a cream cheese but with a flavor all its own, which I think is even better than cream cheese or yogurt cheese and is a yummy way to get your probiotics.

Once you make the quark just add your favorite sweetener and some vanilla flavoring and whip it up for a very nice creamy topping to pancakes or other desserts, or to eat with some berries all by itself. You can even make a really nice cheesecake with it.

So for these pancakes, I have to say I think I still prefer the previous flaxmeal and oat fiber pancakes I made in 2010.  But having said that, these were good.  They were very light and cake-like, I think if I made them again, however, I would add some xanthan gum for a little better stick-togetherness. Flaxmeal sort of does that by itself so if you use almond flour instead it needs a little something to do that. Just the same, without that, they were wonderful.  Very filling and satisfying for my lunch today!  If you try them I hope you like them.

The syrup I used was Walden Farms zero carb and zero calorie strawberry syrup.


2 tablespoons  almond flour - Honeyville
2 tablespoons  oat fiber -- (gluten free)
1 tablespoon  Pyure -- OR sweetener of choice equal to 2 tbsp sugar
1/4 teaspoon  baking soda
1/4 teaspoon  baking powder
1 egg
1 tablespoon  avocado oil -- (or oil of choice)
1 teaspoon  Vanilla flavored Torani sugar free syrup
   water -- according to need

Preheat pancake griddle or non-stick pan lightly greased.

In small bowl add almond flour, oat fiber, Pyure sweetener, baking soda, baking powder, and whisk until blended.  Add egg, avocado oil, vanilla syrup, and whisk together, adding enough water to make it pancake batter consistency.

I pour the entire batter into the pan for one large pancake.  If you prefer to make smaller ones, that's fine.  Fry on both sides until lightly browned and done through.

  "4/3/2017, Ginny Larsen"
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1 serving: 275 Calories; 26g Fat (59.0% calories from fat); 9g Protein; 31g Carbohydrate; 29g Dietary Fiber

NOTES : 2g useable carbs.  Oat fiber carbs are not even counted as they are pure fiber.

Friday, March 17, 2017


Yes it is low carb and gluten free.  Only 3g useable carbs in this whole sandwich.  It is a bit higher in calories however, if you are counting that. Some of us do.  It is high in fat, which leaves you satiated, however and will keep you going.  I love caraway rye.  To make that in a low carb way, without being able to use rye flour, I find a bit of coffee helps.  The caraway seeds also add to that flavor that makes it taste like rye bread.  This bread toasts really well for a low carb bread.  It is from my cheese and wine bread recipe. I tend to use that as a base for every bread thing I make anymore.  When I've tried other low carb breads, I always come back to it.  I just have not found anything that comes closer to resembling real bread.

I decided I had to do something Irish today!!  I am part Irish after all.  I actually had my DNA tested (gift from my son) and found out what percentage of everything I am.  I am quite the mutt!  But second up there on the list was Irish, surprisingly.  I don't look Irish, but my grandmother was Irish.

So how are you celebrating (if you are) St. Patrick's day?  I also made some nice mint hot chocolate, which I will also share below.  You'll see it in the video.  But then, hot chocolate looks like hot chocolate. I was also experimenting with a Shamrock shake this week, which turned out wonderful!!  I should have posted it.  But there are so many out there, that what's one more?  It was made with cream cheese and cashew milk.  If enough people would like to see it, and want the recipe, you can say so in the comments below and I'll make a post of it, even though it's late for St. Patrick's day.  I never seem to get the holiday posts on time!


Corned Beef On Rye Panini Sandwich

Recipe By     :Ginny Larsen
(Brands I used are listed because that is how the nutrition info is derived. If you use different brands it may vary)
Serving Size  : 1 sandwich

Caraway Rye Bread
2  tablespoons  Parmesan cheese
1  tablespoon  almond flour - Honeyville
1  teaspoon  psyllium husk powder
1/4  teaspoon  baker's active dry yeast -- (or 1 tsp nutritional yeast flakes) Optional - for flavor
1/4  teaspoon  caraway seeds
1/4  teaspoon  baking powder
1/8  teaspoon  baking soda
1 large  egg
1 tablespoon  brewed coffee
1/8 teaspoon  blackstrap molasses
1 tablespoon  Just Mayo, Hampton Creek -- (use whatever mayo you have, this is the brand I used)
1/4 teaspoon  Frank's red hot buffalo wings sauce
1/2 teaspoon  hot dog relish, Heinz

3 ounces  Corned beef, Brookdale premium quality (aldi's) -- canned
1 slice  Muenster, deli sliced, Happy Farms
2 teaspoons  butter

BREAD: In small bowl, add Parmesan cheese, almond flour, psyllium  powder, yeast, baking powder, and baking soda.  Whisk together until lumps are out.

Add egg, coffee, and molasses.  Whisk together until smooth.  Pour into square microwavable container, the size of a bread slice. Spread evenly, tap lightly on counter a few times to get out air bubbles. Microwave on high 1 min. 30 seconds.  Your microwave may vary.  Mine is 1000 watts.  Bread should be done in the middle but not too dry on the outside.  Turn out onto paper towel and let cool.  Slice horizontally into two slices.

DRESSING: In small bowl, add mayo, buffalo wing sauce, and hot dog relish.  Stir together. Spread on one slice of bread.

Add corned beef on top of dressing and top with slice of cheese (or two slices if you want more). Top with last piece of bread.

Butter each side of sandwich and place on panini grill.  Cook 2 to 3 minutes or until done.

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

Per Serving: 612 Calories; 46g Fat (68.1% calories from fat); 40g Protein; 8g Carbohydrate; 5g Dietary Fiber

NOTES : 3g useable carbs


1 serving

1 tablespoon  cocoa powder
1/4 cup  boiling water
2 or 3 drops peppermint essential oil (to taste)
1 cup  cashew milk, Unsweetened, Silk -- (or almond)
sweetener to taste -- (I used GV brand liquid stevia extract with erythritol - Walmart)
1/8 tsp  salt

In 14 oz. mug, add cocoa powder and pour boiling water over it.  Add peppermint drops. Stir until cocoa is dissolved.

Add cashew milk, sweetener, and salt.  Stir together well and microwave for 90 seconds, keeping watch to make sure it does not boil over.  

Stir and serve.  Top with whipped cream if desired, or add flavored latte foam (Walmart)

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Per Serving: 37 Calories; 3g Fat (50.8% calories from fat); 2g Protein; 4g Carbohydrate; 2g Dietary Fiber

Friday, February 17, 2017


I'd like to pass on a great recipe that I discovered on YouTube recently and tried.  If you've never checked out HomeMade Healthy be sure and do so for some awesome recipes.

I loved this recipe!  I made a larger batch and made some adjustments for myself, just because I always do.  I used what I had on hand and wanted a large batch.  Her recipe is in the notes under her video. I have never really been a granola eater, but I just became one. I had a half cup this morning with a little Cashew milk and it was very filling. I woke up this morning at 4 a.m. before the Rooster crowed and had breakfast and it's 9:30 now and I am not at all hungry.  I plan on heading out to an exercise class this morning at 10:30 so I'm fueled for the morning.

Thank you Lisa and Rob for a great recipe!
Here is my adaptation...

Serving Size  : 12  

1 cup  slivered almonds
1 cup  pecans
3/4  cup  coconut oil -- melted
1/4  cup  Torani vanilla flavored sugar free syrup
1/4  cup  Pyure (equal to 1/2 cup sugar)
1/2  teaspoon  salt
1 cup  almond flour - Honeyville
1/2 cup  whey protein isolate, Isopure
1 teaspoon  vanilla extract
1 tablespoon  cinnamon

Roughly chop slivered almonds and pecans with a chopper, knife, or in a food processor.

In mixing bowl add chopped nuts, melted coconut oil, Torani syrup, Pyure sweetener, salt, almond flour, whey protein, vanilla extract and cinnamon. Mix together until well incorporated.

Line a large baking sheet with sides with parchment paper or a silicone mat.  Spread mixture out on pan.

Preheat oven to 300F.  Bake 25 to 30 minutes checking after 20 minutes and baking longer as needed until crisp.  It gets crisper as it cools also.

Cool completely and break up into pieces. Store in ziploc bag or covered storage container.

  "Eat in a bowl with almond or cashew milk as a cereal or use to top yogurt or pudding or ice cream"
  "adapted from https://www.youtube.com/watch?v=hg4w1Xk6Zkw"
  "6 cups"
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Per Serving: 318 Calories; 31g Fat (82.3% calories from fat); 8g Protein; 6g Carbohydrate; 3g Dietary Fiber

NOTES : per 1/2 cup serving (12 servings): 318 Calories; 31g Fat (82.8% calories from fat); 8g Protein; 6g Carbohydrate; 2g Dietary Fiber

per 1/4 cup serving (24 servings): 158 Calories; 15g Fat (82.8% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber

per 2 tbsp serving (48 servings): 79 Calories; 8g Fat (82.8% calories from fat); 2g Protein; 1g Carbohydrate; 1g Dietary Fiber;

Saturday, February 4, 2017


Wasn't feeling so good today, but as I was laying down with comforting things around me, it all brought me back to my younger days, as a child at home, where my mom took care of me.  Why is it, that not feeling good always brings memories of the comforts of our childhood memories and our mothers?  I am 62 years old, but when I don't feel good, I still want my mommy.  I was suddenly hungering for one of the favorite lunches of my childhood - grilled cheese sandwich and tomato soup.

Unfortunately, tomato soup tends to raise the blood sugar quite a bit. I use to just pour a 6 ounce can of tomato juice into a cup with a few seasonings and a little milk or cream and microwave it, for a nice cup of tomato soup with my sandwich.  Can't do that if I want to stay in my carb limit.

The bread is just a microwave version of my cheese and wine bread recipe which I microwaved.  Instead of the nutritional yeast that I use in that recipe I just used a little baker's yeast to give it a yeasty, real bread aroma and taste.  That along with the cooking wine does the trick for that.  The soup came out wonderful, with the tomatoey taste without all the carbs.  If you don't like using the beef base for all the ingredients in it, you can just use beef stock in place of the water and skip the beef base.


Grilled Cheese

Recipe By     :Ginny
Serving Size  : 1

2  tablespoons  Parmesan cheese
1  tablespoon  almond flour - Honeyville
1  teaspoon  psyllium husk powder
1/4 teaspoon  baker's active dry yeast
1/4 teaspoon  baking powder
1 large  egg
1 tablespoon  marsala wine -- (cooking wine is fine, or just use water. The wine gives a wonderful flavor and aroma to it)
1 slice  Muenster, deli sliced, Happy Farms
1 slice  American deluxe Slices, Happy Farms
1/2 tablespoon  butter

In small bowl add Parmesan cheese, almond flour, psyllium powder, yeast, and baking powder.  Whisk until combined and there are no lumps.

Add egg and wine (or water).  Whisk until smooth.

Pour into square microwavable container that is about bread size. Tap on counter to get out air bubbles.  Microwave for 1 min. 40 seconds until done in the middle (my microwave is 1000 watts, if yours is different time may vary).

Remove and cool until you can handle it easily.  Carefully, with a bread knife, slice into two pieces.

Butter each piece with half the butter.  Place cheese slices on top of one and cover with remaining slice.  Butter the top and place buttered side in frying pan.  Butter the other side.

Fry until browned on one side, flip, and fry on the other side.

  "2/4/2017, Ginny Larsen"
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Per Serving: 389 Calories; 29g Fat (69.9% calories from fat); 21g Protein; 7g Carbohydrate; 5g Dietary Fiber

NOTES : 2g net carbs


Recipe By     :Ginny Larsen
Serving Size  : 1  

2 tablespoons  Mezzetta homemade style marinara
1/4 teaspoon  Better Than Bouillon Beef Base
6 ounces  water
2 ounces  Silk unsweetened almond milk, original -- or cashew milk

In mug, add marinara, beef base, and water.  Heat in microwave for 1 minute.

Stir until beef base is completely dissolved.  Add almond milk and heat another 20 seconds.

  "2/4/2017, Ginny Larsen"
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32 Calories; 2g Fat (65.3% calories from fat); 1g Protein; 2g Carbohydrate; trace Dietary Fiber

Sunday, January 22, 2017


I used to love split pea soup with ham.  One of the things I truly miss on a cold day.  This soup uses green beans and cauliflower pureed and slow cooked with a ham bone and it sure hit the spot.  In my opinion, it is every bit as good as split pea soup.  The flavors blended together are wonderful.

It does the trick for me!  I hope it does for you, if you are a lover of split pea soup with ham.  It's been a long time since I've had actual split pea soup, but I think this tastes like the real thing that I remember.  I don't think my family knew that it wasn't until I told them.  


Recipe By     :Ginny
Serving Size  : 6    
Categories    : Crock Pot, Stews and Soups

1 pound  frozen cauliflower
14 1/2  ounces  green beans, canned -- drained
32 ounces  chicken stock, Kitchen Basics, original
1 large  ham bone
1 teaspoon  onion powder
   pepper -- to taste
2 bay leaves
1/2 teaspoon  thyme
1 cup  ham -- cut up from off the ham bone*

In steamer, or microwave, steam the cauliflower until tender, about 10 minutes.  Drain any water and place in food processor.  

Empty green beans into food processor with cauliflower and process until a smooth puree.

In crock-pot, add chicken stock, pureed vegetables, ham bone, onion powder, pepper, bay leaves, and thyme.  Mix together, cover, and cook on high for 4 hours. Remove bay leaves.

Remove ham bone, cut off all the ham you can and add the ham pieces back into the soup.  Stir together and serve.

  "1/4/2017, Ginny Larsen"
  "6 cups"
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Per Serving: 157 Calories; 8g Fat (43.3% calories from fat); 15g Protein; 7g Carbohydrate; 3g Dietary Fiber

NOTES : This is salty as is with the ham so I found it did not need any additional salt.  If you want to add salt taste first!

*Estimated to get about 1 cup of ham from ham bone.  

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"
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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.


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