SMOKED SAUSAGE AND HOMINY

One of my families favorite meals. This is a low carbed version of sausage and beans in a BBQ sauce.  I've used Mexican Style Hominy (Juanita's) in place of beans in this dish.  The BBQ sauce is one I use often in most any dish that calls for it.  This is higher in carbs than my usual meals, but it has 11 g net carbs if you count net carbs.  In Dr. Bernstein's diet, he suggests counting half the fiber, which would make it higher for those on his diet.  I go by my meter, and this raised me higher than I like, so it's one I'll have to be careful with I guess.  Yet it is very filling and you don't need much to go a long way!  If you want to lower the carbs you could use black soy beans which hardly have any carbs at all.  I stay away from soy so I don't do that.



                   

SMOKED SAUSAGE AND HOMINY

1/2 cup  shredded carrots
10 ounces  frozen green beans -- (or about 2 cups)
28 ounces  Wright Smoked Polska Kielbasa -- (2 packages) sliced in bite sized pieces.
29 ounces  Juanita's Mexican Style Hominy -- (drained)
3/4 cup  low carb ketchup
1/3 cup  Brown Sugar Twin -- (Brown Sugar)
2 tablespoons  apple cider vinegar
1 teaspoon  prepared mustard
1 tablespoon  minced garlic
1 tablespoon  worcestershire sauce
1 teaspoon  hickory smoke flavoring
1 teaspoon  onion powder
1 teaspoon  garlic powder


In slow cooker, layer carrots, green beans, smoked sausage, and Hominy.

Combine ketchup, Brown Sugar Twin, vinegar, mustard, garlic, worcestershire sauce, hickory smoke flavoring, onion powder and garlic powder. Whisk together.

Pour over beans.  Cover and cook on high for 3 to 4 hours.  Stir before serving.


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6 Servings/Per Serving: 517 Calories; 41g Fat (71.3% calories from fat); 18g Protein; 19g Carbohydrate; 8g Dietary Fiber

NOTES : 11 g net carbs

Vegetable Meatza Pie

I have a lot of Marinated Asparagus and Vegetable Salad left over from Easter Sunday night!  I made a lot and only 2 people in the family can eat it.

My husband's on a "soft-serve" or "baby food only" diet for a while after surgery on his esophagus, and my youngest son won't eat vegetables.  Still working on him on that one.  So that left me and Jesse, my #2 son.  #1 and wife couldn't make it.  We could only eat so much! So what to do with leftover marinated veggies.  For supper last night I came up with a way to use up a lot of them.

I made a Vegetable Meatza Pie!  It was great!  I might next time bake the meat at a bit less time, because it came out a little over done.  But still good.  I did adjust the baking time in my recipe already.

So this is what we had for supper last night.  It makes 4 servings.  You can double it for a larger family.

I still have some salad left today... enough for dinner tonight... maybe a quiche? I need to try out my new quiche dish.  We really loved the salad.  There's just only so much 2 people can eat at a time.  I made enough for a crowd. If you haven't made the recipe for Marinated Asparagus and Vegetables, of course, and you still want to do this recipe, feel free to just cut up what fresh vegetables you have in your frig that you need to use up, and use those instead.


VEGETABLE MEATZA PIE                    

1 pound  lean ground beef
   onion powder
   garlic powder
   salt and pepper
1/4 cup  Mezzetta Homemade Style Marinara (or your own homemade pizza sauce)
1/2 cup shredded cheese (your favorite)
3 slices  bacon, cooked and crumbled
1/2 cup  Marinated Asparagus and Vegetables
1/4 cup  Parmesan cheese, to sprinkle on top

Preheat oven to 400 degrees F.  Press ground beef into a round circle in bottom of a quiche dish, or round pizza pan, or cookie sheet.  Sprinkle onion powder, garlic powder and salt and pepper over meat (I didn't measure, just sprinkled it liberally).  Place aluminum foil underneath in case any grease spills over.  Bake 10 to 15 min. or until completely browned. Drain grease.

On top of meat, spread marinara sauce.  Top with shredded cheese.  Sprinkle bacon over cheese, and then marinated vegetables.  Sprinkle Parmesan cheese over all.

Place under broiler and broil until cheese is melted and lightly browned to your liking.

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Per Serving: 412 Calories; 31g Fat (72.3% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber

Marinated Asparagus and Vegetable Salad

Two posts in one day! Well, we had some good food yesterday.  So here's another dish that was on our Easter table.  I sort of invented as I went along for this one, combining ideas from other recipes I've used in the past.  If you like, you can substitute Balsamic vinegar for the Red Wine vinegar.  Balsamic has a bit more carbs but I think I would have preferred it in this one.  But it was very good as it was!  I guessed at the seasoning amounts because I don't measure, I just sprinkle and taste.  So sprinkle and taste to your liking!

MARINATED ASPARAGUS AND VEGETABLE SALAD          
       
1 pound  fresh asparagus -- washed and cut into 1 or 2-inch pieces
2 roma  tomatoes, seeded and chopped
1 Japanese cucumber, thinly sliced with spiral slicer or by hand
1 red  pepper, seeded and chopped into 1-inch pieces.
2 tablespoons  extra virgin olive oil
1 tablespoon  lemon juice
1 tablespoon  lime juice
Sprinkle  red wine vinegar OR Balsamic (I don't measure, I just sprinkle over all, maybe a tbsp?)
1 teaspoon  onion powder
1 teaspoon  garlic powder
1/4 teaspoon  Truvia
 Salt and pepper -- to taste

Heat vegetable steamer with water on stovetop until it begins to steam.  Place asparagus in steamer basket as soon as it begins to steam.  Cover and turn timer on for 3 minutes.  Prepare a cold water bath with icecubes in a bowl.  As soon as the three minutes are up remove the asparagus and plunge into cold water bath.

In large salad bowl, place tomatoes, cucumber slices and red pepper slices.  Drain asparagus and dry.  Add to vegetables and toss.  Drizzle olive oil over vegetables, then lemon juice, lime juice, and red wine OR Balsamic vinegar.  Sprinkle onion powder, garlic powder, Truvia and salt and pepper. Toss all together and chill.  Can be served immediately or chilled and served later.

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6 Servings/Per Serving: 79 Calories; 5g Fat (49.6% calories from fat); 3g Protein; 8g Carbohydrate; 3g Dietary Fiber

New York Cheesecake With Cherry Cream Topping

We had a day of mixed emotions yesterday, as we celebrated the resurrection of our Lord.  Always a blessed day for me as I meditate on what that means.  As I was planning our food and preparing for the day, however, we got news that my husband's sister left this world that morning.  She had finally lost the battle with pancreatic cancer.  Such a solemn day!  So much to think about.  There was both rejoicing and sorrow.  There was fellowship and singing, and there was some sober alone time.  There was lots of eating!  There was good food to share, and enjoyment of those who shared it.

This turned out to be everything I hoped for in a cheesecake.  Cheesecake is pretty easy to convert, actually, so I just had to find a basic New York Cheesecake recipe and change a few things to make it low carb. Wasn't quite sure about what to top it with but the topping came together, one thought rolling around in my head on top of another until I got a creamy filling topped with cherries and some shaved chocolate.  

                     
NEW YORK STYLE CHEESECAKE
                     
                   CRUST
1 cup  almond flour
1/2 cup  flaxseed meal, golden
1 scoop  whey isolate, Body Fortress super advanced, vanilla creme
2 packets  Truvia
1/4 cup  coconut oil, melted
                    FILLING
32 ounces  cream cheese, (4 - 8 oz. packages), softened well
Liquid sucralose or other no calorie sweetener, to equal 1 1/2 cups sugar
4 large  eggs
1 cup  sour cream
1 tablespoon  coconut flour
1 tablespoon  lemon juice
1/2 teaspoon  lemon extract

Preheat oven to 350 degrees F. (180 degrees C).  Spray a 9 or 10-inch (23 or 25 cm) springform pan with non-stick cooking spray.  In bottom of pan, mix together almond flour, flaxseed meal, whey isolate and Truvia.  Pour melted coconut oil over all and mix together well.  Press onto bottom of pan.

In large bowl, mix together cream cheese, liquid sucralose or other sweetener and beat with electric mixer until smooth and creamy.  Mix in eggs one at a time, just enough to incorporate. Mix in coconut flour, lemon juice and lemon extract and beat until smooth and creamy.

Pour into crust. Bake for 1 hour.  Turn off oven and let cake cool in oven with door closed for 5 to 6 hours.  This should prevent cracking.  Chill well for several hours before serving.  (I only left it in the oven for a little over an hour then set it on the counter top until completely cooled before chilling.)

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16 Servings/Per Serving: 353 Calories; 33g Fat (82.1% calories from fat); 11g Protein; 6g Carbohydrate; 2g Dietary Fiber;

4 g. net carbs per serving

Serving Ideas : Serve with Creamy Cheese and Cherry Topping if desired (below).

CHERRY CREAM TOPPING

1/2 cup  kefir cheese, plain -- (OR yogurt cheese OR cream cheese)

2 tablespoons  cherry water from can, (below)
2 packets  Truvia
liquid sucralose to equal 1/3 cup
1 teaspoon  rum extract
1 teaspoon  vanilla
1/2 cup  heavy cream
14 1/2 ounces  Oregon Pitted Red Tart Cherries, in water
Remaining cherry water from can.
1/2 teaspoon  xanthan gum
1 tablespoon  dry red wine
liquid sucralose to equal 1/4 to 1/2 cup
2 tablespoons  Pure Zero Diet Rite Cherry Cola

In small bowl, combine kefir cheese (OR yogurt cheese OR cream cheese), 2 tbsp cherry water from can, Truvia, liquid sucralose, rum extract and vanilla.  Beat until smooth and creamy. In another small metal bowl, add heavy cream and whip until stiff peaks form.  Fold whipped cream into kefir cheese mixture until well incorporated. Chill in refrigerator.

Drain all the water from the cherries.  Place in bullet blender and sprinkle xanthan gum over the top.  Blend until well mixed.  In small saucepan place pitted cherries, cherry water/xanthan gum mixture, dry red wine, liquid sucralose and Diet Rite Cherry Cola.  Heat, stirring until it comes to a boil.  Turn to medium and cook and stir for another minute.  Turn off heat and let it sit on burner until cooled completely.  Chill well in refrigerator.

Spread cheese filling over top of cheesecake, Pour Cherry topping over all.  If desired add chocolate shavings for garnish.

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16 servings/Per Serving: 54 Calories; 4g Fat (70.7% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber

2 MINUTE DONUT BUN

This recipe is a take-off from my 2 Minute Coconut Bread recipe.  I've just added some sweetener, some nutmeg and cinnamon, and a powdered sugar (Truvia) topping to it to make a delicious, very donut tasting muffin or bun or cake, whatever you like to call it.  I used my microwave egg muffin container that I bought from Walmart very cheap.  This is quick and easy to put together in the morning, or the night before so it's all ready for you in the morning.  Would make a nice Easter morning treat to take along with you if you are invited somewhere where they have only sugar and carbs to serve.  It's gluten free as well as only 3 g net carbs.






        2 MINUTE DONUT BUN

1 teaspoon  coconut oil
1 large  egg
2 tablespoons  warm water
2 tablespoons  parmesan cheese
1 tablespoon  coconut flour
1/4 teaspoon  baking powder
1/2 teaspoon  cinnamon
1/4 teaspoon  nutmeg
4 packets  truvia
        Topping
1 teaspoon  butter
2 packets  truvia

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1 Serving/Per Serving: 229 Calories; 18g Fat (69.0% calories from fat); 12g Protein; 6g Carbohydrate; 3g Dietary Fiber

NOTES : 3 g net carbs

A REAL PROTEIN BAR, LC, GF

Ever just not feel like a whole meal, but would like something with the nutrition of a meal, full of healthful things, like coconut oil, probiotics, good quality protein, fiber, without a lot of carbs, and tastes good to boot?  Sometimes lunch is on the go.  Today was one of those days.  I thought first of making a quick protein shake.  But I wanted something to chew, not drink, though I didn't want to make a whole meal, meat and veggies, or cook anything.  So I threw this together.  Much different than any of the so-called protein bars that are filled with carbs and sugar usually, and/or lots of soy protein, which I don't want.  You can make these up ahead and keep them in your frig or freezer.

After making this I saw that it was really going to be 2 servings, not 1.  Of course that will depend on your desire, so I counted half of the recipe for 1 serving but gave the nutritional info for both.  You can choose.  It's very filling and satisfying for me, and quite enough as a meal replacement, especially if you have a good breakfast like I do.  I start my day off with a cheese omelet and a "donut bun" which is another recipe I'll try to get up soon.  I'm thinking a video of it might be good.  

                     


             VANILLA WHEY ISOLATE PROTEIN BAR


1 tablespoon  coconut oil
2 tablespoons  kefir cheese, plain -- (sweetened to your taste)
1 scoop  whey isolate, Body Fortress super advanced, vanilla creme
1/4 cup  dry roasted pepitas, lightly salted -- ground in bullet blender or coffee grinder (OR flaxmeal, OR ground nuts/seeds of choice)
                   Ganache
1/4 cup  heavy cream
3 packets  Truvia -- (powdered in coffee grinder)
4 drops  liquid sucralose
1/2 unsweetened chocolate square -- shaved or chopped into small pieces

In small bowl, melt coconut oil in microwave on high for 30 seconds.  Add kefir cheese and mix with electric mixer until smooth and creamy.  If you don't have kefir cheese, you can use yogurt cheese, or just cream cheese.  But with the kefir or yogurt cheese you get lots of good probiotics.  Add whey isolate and pepitas and stir together well until it is a stiff dough.

Turn out onto waxed paper, cut in half, form into bars and place in freezer while you make the ganache.

Ganache:  In small saucepan, add cream, Truvia, and liquid sucralose.  Stir and heat to a boil.  Remove from heat and add chocolate pieces.  Stir until all chocolate is completely melted and mixture becomes smooth, thicker, and creamy.

Pour half of ganache over squares on wax paper, turn and pour remaining chocolate over squares.  Spread and smooth out over bars.  Freeze 30 minutes.  Store in refrigerator.

Description:
  "This could be used for a meal replacement on the go, or snack with enough protein for one meal."
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NOTES : 1 whole recipe: 759 Calories; 64g Fat (72.1% calories from fat); 42g Protein; 14g Carbohydrate; 5g Dietary Fiber;

1/2 recipe: 380 Calories; 32g Fat (72.1% calories from fat); 21g Protein; 7g Carbohydrate; 2g Dietary Fiber

Zucchini Pasta and Ham Salad

Made this today for lunch.  Another salad with "zucchini pasta" that is so easy to make with a spiral slicer.  I love this kitchen gadget. 

But if you don't have one you can easily make your own zucchini pasta by using a vegetable peeler
 such as this one.  Just make slices of the zucchini and if you want them thinner, use a pizza cutter when you're done to make them as wide or thin as you want.  Zucchini makes such good pasta because it has the consistency of an al dente cooked pasta, and the taste is so similar as well.

So here's the recipe for my lunch today:

Zucchini Pasta and Ham Salad

1 cup zucchini "pasta" (for me that was about 1/2 of a medium small zucchini)
1 oz. deli ham cut up
1 mozzarella cheese stick, cut into small cubes
2 slices dill sandwich sliced pickles (Claussen), chopped
1 tsp. Real bacon bits
1 tbsp extra virgin olive oil
Garlic flavored red wine vinegar
1 tbsp Parmesan cheese
Garlic Powder
Onion Powder
Salt and pepper

On dinner plate combine zucchini pasta, ham pieces, mozzarella cubes, pickles and bacon bits.  Toss together.  Drizzle over this, olive oil, and sprinkle with red wine vinegar.  Sprinkle parmesan cheese, garlic powder, onion powder and salt and pepper over all and toss again.

1 serving
288 calories, 6 g. carbs total (I did not subtract fiber)

Chicken Salad Wrap

I've been eating lighter lately.  After creating desserts and testing desserts and eating LOTS of desserts, my body is telling me, "lighten up"!  So no desserts for me for a while, low carb or otherwise, not unless I have a place to take it and share any way.   My breakfast is simple, no bread--no nuts. I am finding I really don't need it.  I have my omelet in the morning and that keeps me all morning long.

CHICKEN SALAD WRAP

1 can white Chicken meat (Valley Fresh is gluten free)
1 tbsp (approx. I didn't actually measure) extra virgin olive oil
1 tsp minced garlic
sprinkle with salt and pepper, and thyme.  (I didn't measure, just sprinkled).  Mix well and add some bacon bits.  Place on top of two romaine lettuce leaves.  Top with shredded cheese, wrap and eat.

This is pretty simple and I like it better than with mayonnaise.  I didn't have homemade mayonnaise and I'm really getting tired of the store bought with soybean oil or canola oil.  Actually this doesn't need mayonnaise.  It was pretty flavorful this way I thought.  I didn't enter this into my Mastercook and get a nutrition count, but there's nothing carby in it so I'm not concerned.  This was very satiating along with my rooibos tea with a tsp of coconut oil in it, and a protein shake with kefir and whey protein.  I am very satisfied without feeling heavy, full, and bloated.  I find if I have healthy fats and enough protein, I don't get hungry.  A lot less goes a lot farther.  I don't feel I need to eat for a long time.  Good thing too because I'm spring cleaning on my spring break!  I need the energy.  I even got my downstairs closet cleaned out finally! Yay me!

My Pages

Well, I stumbled on the instructions for how to add pages to your blog, so I am beginning the task of adding pages for each category of my recipes so they will be easier to find.  So far I have Main dishes, Salads Sides and Soups, Breads and Sandwiches, and Sweet Things.  You can find it on the sidebar below My Archive. I will work on more later.  Shew! That took up pretty much my afternoon.  But I'm glad I finally know how to do this so it will be easier for people to browse the categories they want to find recipes.  I will continue to work on it!

Chicken Parmesan Bake and Broccoli with Lemon Garlic Butter

This is what we had for supper tonight.  It was inspired by a post on the Bernstein forum that my mind churning.  For some reason nobody can get into the recipe on the site by that name, and boy that sounded good!  I had planned on having chicken tonight so I figured I could maybe come up with my own anyway, even if I don't know what the recipe spoken of was.  This one turned out so wonderful.  Another keeper for my family anyway.

The steamed broccoli, tossed in lemon garlic butter is one of our favorites that we have often and it complimented the chicken perfectly.

                          Chicken Parmesan Bake

3  large  chicken breast halves without skin -- pounded thin (about 6 oz. breasts)

2  tablespoons  mayonnaise

2  tablespoons  Ranch salad dressing

1/4 cup  parmesan cheese

1/2 teaspoon  garlic powder

1/2 teaspoon  brown mustard

1/2 cup  fiesta blend shredded cheese

Preheat oven to 375 F.  (190 C).  Spray 13 x 9-inch (33 x 23 cm) baking pan with non-stick cooking spray.

Pound chicken breasts thin, and lay in bottom of pan.  In small bowl combine mayonnaise and ranch dressing.  To this add parmesan cheese, garlic powder and brown mustard.  Mix well.  

Spread evenly on top of each chicken breast.  Sprinkle shredded cheese on top of each piece.  Bake 45 minutes or until chicken is done in the center and lightly browned on top.  

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Servings: 3/Per Serving: 335 Calories; 21g Fat (57.4% calories from fat); 34g Protein; 2g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 461mg Sodium.  

                    

                  

Broccoli with Lemon and Garlic Butter

1   pound  frozen broccoli flowerets
1/4 cup  butter -- (from grass fed beef if you can get it)
1 teaspoon  minced garlic
1 teaspoon  lemon juice
1/4 teaspoon  lemon grass
1/4 teaspoon  rosemary -- crushed
1/4 teaspoon  garlic powder
1/4 teaspoon  onion powder
1/8 teaspoon  dry mustard
1/8 teaspoon  salt -- (Optional)

Steam broccoli flowerets for 7 to 8 minutes or until crisp tender, and still bright green.  In small saucepan, combine butter, garlic, lemon juice, lemon grass, rosemary, garlic powder, onion powder, dry mustard and salt.  Heat, stirring, until butter is melted.  Drizzle over broccoli and toss.

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4 servings/Per Serving: 137 Calories; 12g Fat (72.0% calories from fat); 4g Protein; 7g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 203mg Sodium.

Results Of The Fermented Fries Experiment

I said I would report back when I ate the next batch of my fermented fries and checked my blood sugar after.

In a word I'M SO DISAPPOINTED!  My blood sugar before eating them was 100.  1 hour after eating 1 cup of the fermented fries along with about 4 oz. of roast beef, my blood sugar was 173.  This was not what I hoped for!  And I am really embarrassed and owe you all an apology for getting people excited about possibly having real french fries.

Well, it was an experiment.  One I was sure would work.  It didn't.  I still don't know why it works for some foods but not others to ferment them and reduce the sugar content.  It worked for the apples, but it didn't work for the potatoes.  Ok, so life goes on.  I've lived for 7 years without potatoes.  I can live without them.  No big deal. It's not something I crave, but nevertheless, I was hoping it would be a help for some who do have a hard time letting go of potatoes.  There may be a way, I don't know, but I guess I have accepted potatoes don't need to be a part of my life.  Ha!  And you know what?  I don't care.  I really don't.  To tell you the truth, I prefer green bean fries to potato fries.

Ok, well, so this was one of my failures.  On to some successes! I'm sorry if I got anyone's hopes up.

One Person Pizza and Fermented Potato Fries

I have two things today to share.  My lunch today...

A one serving size pizza that I just threw together quick, with my coconut microwave bread in mind for a crust, only without a couple ingredients.  It turned out excellent.  I may use this as a flatbread as well for a wrap.  Haven't tried that yet, but it looks flexible enough that it just may work.  I topped it with bbq shredded chicken that we had last night for supper along with my fermented potato fries

These turned out wonderful!  Yes, they are real potatoes.  They were fermented for a week in kefir whey, salt, and spring water.  Very simple.  The starch is removed.  They are very crispy.  Probably more so than normal fries would be because the starch is removed.  Besides being less carbs, they greatly reduced the bad stuff that causes cancer when you heat potatoes too high.  Here is an excerpt about it from here: http://voices.yahoo.com/the-dangers-eating-french-fries-4557839.html...

Dangers of Eating French Fries: They Contain Acrylamides
Recent research has shown that carbohydrates such as potatoes form acrylamides when heated to high temperatures. Acrylamides have been shown to cause cancer in rats and is believed to do the same in humans. Manufacturers of processed foods are currently working to lower acrylamide levels in common foods such as cookies, breads, potato chips, cereals, and other baked goods - all of which have been shown to contain acrylamides. While you can argue that the acrylamides from a single order of French fry potatoes is unlikely to cause problems; remember how much acrylamide you're already getting from processed foods. Oven baking fries is not significantly better since it also produces acrylamides.

So even though you won't get the probiotics from it after heating them, you do get a much healthier french fry.

I was in a hurry last night so unfortunately I can't tell you what impact they had on my blood sugar.  That will have to wait until the next batch, which is in my freezer.  I made up a whole 5 lb. bag at once and then froze them in separate freezer bags.  So now I just have to grab them out of the freezer and wash off with hot water to thaw, dry very well, drizzle with olive oil and sprinkle with seasonings and bake 425 degrees F for about 30 minutes.  Voila! They are real fries.  So tasty!  I am kicking myself for not checking my bg so I can report the results, but I will make them again soon and report.

Here's what I did.  I used one 5 lb. bag, cut into fries, mixed with 1/2 cup kefir whey, 2 tbsps sea salt, cover with spring water.  I put a plate on it to whey it down so the fries would not pop up out of the water.  I covered it tightly.  (I used a crock pot.)  I let it sit for a week.  They turned out perfect.  When you are ready to use them, rinse them well, and dry in a cotton towel very dry. Freeze them in freezer bags if you don't want to use them right away, or cook them immediately.

Here is my pizza crust recipe.  Very quick and easy.  Probably done by others, who knows?  It's basic.

One Person Pizza Crust                      

1 large  egg, beaten
1 tablespoon  coconut flour
2 tablespoons  fiesta blend shredded cheese
dash  salt
onion powder
garlic powder
italian seasoning
water as needed

Preheat oven to 425 F.  In small bowl or cup, combine egg, coconut flour, shredded cheese and salt.  Sprinkle in onion powder garlic powder and italian seasoning. (I didn't measure I just sprinkled it in, maybe 1/2 tsp.)  Mix all together with a fork and add just enough water to get a thick but spreadable consistency.

Place parchment paper on a one-person serving size pizza pan, or 8-inch square pan.  Spray with non-stick cooking spray.  Drop out dough onto parchment paper.  Cover with plastic wrap sprayed with non-stick cooking spray and press all around with fingers until it is spread out evenly.

Bake crust 10 to 15 minutes or until just done but not browned.  Spread toppings of your choice and bake for another 10 to 15 minutes or until cheese is melted to your liking.

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4 Slices/Per Slice: 36 Calories; 2g Fat (59.8% calories from fat); 2g Protein; 1g Carbohydrate; 1g Dietary Fiber; 55mg Cholesterol; 37mg Sodium.  Exchanges: 0 Lean Meat; 0 Fat.

Nachos

I haven't been blogging much lately.  Just been too busy with, well you know... life.  But, yeah, we're still eating, and I'm cooking and baking and recipe testing.  In fact I'm doing a little too much recipe testing, because I'm eating way more than I'm needing to eat because it all has to get eaten.  We're all on different diets here.  Hubby is on Weight Watchers and my son is on salt-restricted, low oxylate because of kidney stones.  Try to make a menu for the week for a family with all those differences!  It just doesn't happen sometimes.  I cook low carb.  They take away or add to what they want for themselves out of that.

I made these nachos out of the Cracker or Cereal Mix I did a video of some time ago.  I just added some Nacho Cheddar popcorn seasoning to the mix for some nacho cheese flavor.  They turned out pretty good.  My hubby enjoyed them also, but couldn't have too many because he's on WW.  Too bad.  *snicker*  I have to tease him.  When I'm eating my rich cream pies, which just don't fit in a low fat diet, I say, "sorry sweetie, not on WW" with a smile.  Maybe I'll convince him yet that low carb is great.  I don't know.  To each his own.

So anyway, if you need a salty snack, or just want something light, nutritious, and munchy and crunchy and aren't hungry for a whole meal, this is pretty good.

1 serving: 
77 calories
3 g protein
6 g fat
3 g fiber
0 g net carbs

Oh my! Apple Pie!

Yes, that pie has real apples!  And it's low carb!  How can this be?  This has been an experiment.  I fermented apples in kefir whey, which uses up all the sugar in them.  Then I added my own spices and sweeteners to the sugarless apples.  I am glad to report I found a way to have my apple pie and eat it too!  YES!  I do miss apples. Especially in the Fall when all the best apples come out.  Around here there are lots of apple orchards, and friends with apple trees giving away yummy apples and I have to turn them away.  NO LONGER!

My experiment was a success as far as how this affects my blood sugar. Today I ate a piece.  Here were my results...
Before: 101 mg/dl
1 hr. after: 117 mg/dl
2 hrs. after: 100 mg/dl

My bg has been higher than I like lately because I've been fighting off first a UTI, and then a respiratory virus.  Everything has been raising me too high, so this was really good.

I will post the recipe as soon as I tweak it some.  The crust is made of almond flour with a small amount of coconut flour.  This pie was not sweet enough. I should have thought to use twice the amount of sweetener since the apples themselves were no longer sweet.  It has a nice unique flavor with the fermented apples.  People will ask you, "What is in that?"  Ha ha.  It can be your little secret.  The apples were crisper than normal in a pie, so I think I will slice them thinner next time, and perhaps cook them somewhat before adding to the pie.

I'm very very excited!  Apple pie, apple cake, apple crisp... all back in my life again!!!  I've done the zucchini pie, etc. and it is good, but it's not apples.  This is apples.

Orange Chicken and Broccoli

This is what we had last night.  It was a very simple dish.  I haven't been feeling too well since picking up a cold or flu virus this week. I've been thinking a lot about different orange dishes.  I've been dreaming about orange bread and orange cake, but then decided to do an orange chicken dish.  This turned out really good.  In fact my hubby informed me he wants this at least once a week now.

I guess the whole orange thing was because of a UTI I had for a couple weeks, and found out that soda pop was a big no no when you're trying to get over one.  I happened to have just bought a 12 pack of Diet Rite Pure Zero Tangerine soda.  I don't normally even drink soda. It's a very occasional thing for me to ever get some.  But since I really should not drink it, I was brainstorming how I could use it.  This was one way I used it.  But I still want to try an orange bread or cake or something!  That may be in the future.

ORANGE CHICKEN AND BROCCOLI

4 boneless skinless chicken breast halves

15 ounces  Diet Rite Pure Zero Tangerine Soda

1 teaspoon  garlic powder

1 teaspoon  onion powder

1/2 teaspoon  salt -- (or to taste)

1/8 teaspoon  pepper

                        Orange Sauce

Liquid from crockpot -- (all the soda and broth remaining when you remove the chicken)

2 1/2 tablespoons  soy sauce

1/4 cup  Brown Sugar Twin

liquid sucralose -- to equal 1/4 cup sugar

1 tablespoon  apple cider vinegar

1 tablespoon  grated orange peel

1/4 teaspoon  ginger

1 teaspoon  minced garlic

1/4 teaspoon  red pepper flakes

2 tablespoons  cornstarch (you can use small amount of xanthan gum for less carbs, if you like.  I happen to find the sliminess disgusting, and it takes away flavor.  I prefer the 4 g added carbs per serving.  I did not experiment with xanthan gum so I don't know what amount would work.  Start out very small, 1/8 tsp. and go from there.) 

                            

14 ounces  frozen broccoli flowerets -- steamed lightly, about 7 minutes.

Place chicken breasts in crockpot.  Sprinkle all with salt, pepper, garlic powder, and onion powder. Pour soda over all. Cover and cook on high for 2 to 3 hours.

Remove chicken from crockpot and cut into strips or chunks.  Pour all liquid into medium saucepan and place chicken back into crockpot to keep warm.  

In saucepan with liquid, add soy sauce, Brown Sugar Twin, liquid sucralose, apple cider vinegar, orang peel, ginger, and minced garlic.  Bring to a boil. 

Mix cornstarch into 1/4 cup cold water and pour into hot liquid while whisking.  Stir and simmer until mixture is thickened.  (If using xanthan gum you'll need to sprinkle it in gradually and whisk vigorously.  If you end up with lumps, just place in a bullet blender and blend and add back to pan.)

Mix steamed broccoli and chicken pieces together and pour sauce over all and toss together.  Serve with cauli-rice if desired.

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4 Servings/Per Serving: 188 Calories; 2g Fat (8.8% calories from fat); 31g Protein; 12g Carbohydrate; 3g Dietary Fiber/9 g net carbs

VALENTINE'S DAY CHOCOLATE FUDGE, LC, GF

Need a great low carb treat idea for someone special for Valentine's day?  This is a simple recipe for fudge.  Using my sweetened condensed milk substitute, this came out very rich, chocolatey and wonderful!  It is not a hard fudge.  It's soft and has to be refrigerated, but it's fudge, trust me!  And it tastes like fudge.

I made this in a heart shaped cake pan, and used parchment paper in the bottom thinking I could scrape around the edges after it chilled and turn it out on a plate, but that did not work.  So skip the parchment paper if you're wanting to do that.  It would have been better to line my pan with saran wrap perhaps, and then be able to lift it out.  But it was nice in the pan.  It still tasted great!

Decorate yours with some low carb icing to write on it that romantic message to your low carbing loved one you want to impress.

VALENTINE'S DAY CHOCOLATE FUDGE

Sweetened Condensed Milk Substitute (for 1-14 oz. can)
2  cans Nestle Table Cream (Nestle Media Crema-Mexican section of Walmart)
1/2 cup xylitol or powdered erythritol (granular will make it come out grainy)
12 packets Truvia

3  squares  unsweetened baking chocolate -- (3 oz)
1/4 cup  coconut oil
8 drops  liquid sucralose -- (to equal 1/4 cup Splenda Granular) (optional, for greater sweetness)
1 teaspoon  vanilla extract

Spray 8 x 8-inch square pan (or heart shaped cake pan) with non-stick cooking spray.

In a medium heavy sauce pan, mix sweetened condensed milk substitute, unsweetened chocolate, coconut oil, and liquid sucralose, if using (if you want it sweeter).  Stir constantly and bring to boil.  Stir in vanilla. Turn heat to simmer and stir for 1 minute more until smooth, creamy, and thick.

Pour into pan and cool.  Refrigerate.  It should be completely chilled before eating. This is a soft fudge.  Store in refrigerator.
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16 Servings/Per Serving: 145 Calories; 13g Fat (77.1% calories from fat); 1g Protein; 8g Carbohydrate; 7g Dietary Fiber

NOTES : 1 g net carbs per piece

Kale Chips - OH MY!

These were surprisingly and incredibly delicious!  This is not my creation, it is from a youtube channel I discovered of Dani Spies.  I don't know all that much else about her or what she's about, but I am really glad to find her video on Kale Chips.  I'll probably do some more checking out of her stuff.

Here's mine this morning that I made for a potluck.  It drew a lot of attention and several asked for the recipe, which I printed out and brought with me, cuz I knew people would be curious.

What an incredibly health snack! What a great way to get your veggies, your calcium, your omega 3s, and all the other goodness you get from kale!  Next time I will make bigger pieces, however, because they shrink quite a bit when they come out of the oven. They are crunchy, they are salty, they have that taste and feel you look for in a salty type snack.  They are easy to make.

So here is Dani's video that I know you'll all love and you'll want to do this, even if you never have eaten kale before, which I never did.  Oh well, I think I tried it once in a salad and spit it out and threw it away.  But I loved this!

Mini Flourless Chocolate Cake

This was a spur of the moment result of a chocolate craving.  I think I've had too many good low carb sweets lately with all my experimenting and creating and probably need to lay off the desserts!  But this was my last indulgence before I got back to some strict carb counting ok?  It is flourless... that is no nut flours, coconut flours, or any flours.  The only "flour" is the cocoa.  It's soft and very cake-like.  It's very chocolate.  I don't think I had enough sweetener in it though, so I think next time I make it I'll add a couple more packets of Truvia or some erythritol. In the recipe I have the amount I used, so you may want to taste the batter and sweeten to your taste.  It was more semi-sweet.  

In the middle I have Walden Farms caramel syrup.  I liked it, but next time I think I might try it with a peanut butter filling.  I actually made it in my microwaveable egg muffin container.  It worked perfectly.  Just the right size and shape.  You can get them at Walmart.  

Well, I've learned that when I have any cravings, it's usually because I've been eating too many carbs and too many sweets, even though they are sugar-free sweets.  So I know craving sweets is something I'm going to have to withdraw myself from for a time.  When I'm staying in my carb count, I do not get hungry, I do not crave anything, and I don't gain weight.  I've been over-doing the low carb foods and desserts lately and not counting actually how many carbs I'm eating at each meal, not to mention desserts and snacks! Every since Christmas I guess.  I need to back off for a time!  But Valentine's day is coming!  I have a fudge video to make!  Oh me oh my!  Ok, after my fudge video I'm done. 

MINI FLOURLESS CHOCOLATE CAKE                      

1/4  cup  cocoa powder

1/4  teaspoon  baking powder

1/8  teaspoon  salt

6  packets  Truvia (or 1/4 cup equivilant)

1  large  egg

1  tablespoon  vanilla flavored sugar free syrup -- (Torani or DaVinci)

1  tablespoon  coconut oil -- melted

                        Glaze

2  tablespoons  heavy cream

2  packets  Truvia

2  squares  Lindt 85% Cocoa bar -- chopped, *see Note

1  tablespoon  Walden Farms caramel sauce

In a small bowl, such as a cereal bowl, mix together cocoa powder, baking powder, salt, and Truvia.  Make a well in the middle and add egg, vanilla syrup, and melted coconut oil. Stir together.

Place in microwave on high for approximately 1 minute and 40 seconds, time will vary according to your microwave.  Make sure it is cooked in the middle on the bottom to be done.  

Glaze:  Place heavy cream and Truvia in a small microwave container and microwave for 20 seconds or until it starts to boil.  Place chopped chocolate in cream and stir continuously until melted and thickens.  It will not get real thick. It will be like a hot fudge icecream topping.  

When cake is cooled, with a sharp sarated knife slice in half to make two layers.  On the bottom layer spread 1 to 2 tbsp of caramel sauce.  Place top layer on top and pour the chocolate glaze over all spreading around the sides.  Yeah, it's sloppy but oh so good!  I had some of the glaze left over.  I didn't need it all.  

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2 Servings/Per Serving: 229 Calories; 21g Fat (73.2% calories from fat); 7g Protein; 10g Carbohydrate; 5g Dietary Fiber  (5 g. net carbs)

*NOTE : Lindt 85% cocoa bar does not contain any gluten products but Lindt states that though they use the most stringent cleaning methods their products are made on the same product line as those containing malt barley.  Because of this they cannot guarantee their chocolate is gluten free.  

Triglycerides in Women and Stroke Risk

Thought this article was interesting this morning from Science Daily:

http://www.sciencedaily.com/releases/2012/02/120202164536.htm

Postmenopausal women may be at higher risk of having a stroke than they think. A new study by researchers at NYU Langone Medical Center and colleagues found that traditional risk factors for stroke -- such as high cholesterol -- are not as accurate at predicting risk in postmenopausal women as previously thought. Instead, researchers say doctors should refocus their attention on triglyceride levels to determine which women are at highest risk of suffering a devastating and potentially fatal cardiovascular event.

Worth reading the whole article.  One thing that happened to me since I began low carbing is that my triglycerides went way down and my HDL went way up.  My LDL was too high (according to medical standards) but when I pressed the doctor about what kind my LDL was she told me my small particle LDL was very good.  In spite of this she wanted me on cholesterol lowering drugs.  No thank you!  I think my cholesterol is just fine thank you, and I don't need to take something that has the potential to cause dementia, muscle damage, liver damage, etc. just so my numbers can look good in their records.

There is so much misinformation out there regarding this stuff!  Do your research people!  If all you have for information is what you see in the news media, that's not going to help you.

Chicken Coconut Flour Pizza Crust

Pizza pizza pizza, we all love pizza!  In my family we do.  We have to have pizza.  For every type of diet I've ever been on in my life, I have always come up with a way to have my pizza.  Life just is not fun without pizza.  I tried another way to have a low carb, gluten free pizza crust that turned out to be pretty good.  I usually made myself a low carb pizza and a regular wheat crust for my family, since they so far have not joined me on my low carb journey.  But when I made this one I made it for all of us, and they loved it.  So it is non-low carb, gluten loving people approved, just so ya know.

unbaked crust

baked crust

finished product

I've made a chicken crusted pizza a couple different ways in the past, but this one was different.  It was made with canned chicken, precooked. Very simple to do if you have a food processor.

CHICKEN COCONUT FLOUR PIZZA CRUST                      

25 ounces  valley Fresh 100% Natural Chicken Breast -- (2 12.5 oz cans)
2  tablespoons  coconut flour
4  large  eggs
2  tablespoons  kefir  (or cream)
1  teaspoon  garlic powder
1  teaspoon  onion powder
1  teaspoon  italian seasoning

Preheat oven to 400 degrees F.  Place chicken, coconut flour, eggs, kefir, garlic powder, onion powder, and Italian seasoning in food processor.  Process until well purreed.

Place parchment paper on two 12-inch pizza pans.  Spray with non-stick cooking spray.  Spread half of chicken mixture onto each pan.  This is easiest if you spray a piece of plastic wrap with non-stick spray and place on top and spread with your hands.

Bake for 15 minutes.  Remove from oven and spread toppings of your choice on crust.  Bake for another 15 to 20 minutes or until cheese is bubbly.

Yield:
  "2 pizzas"
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16 Servings/Per Serving: 79 Calories; 3g Fat (35.5% calories from fat); 11g Protein; 1g Carbohydrate; trace Dietary Fiber;