PSMF AND CHICKEN AND ZUCCHINI PASTA WITH GRAVY

 

So here I am again.  I'm sort of beginning a trial of the Protein Sparing Modified Fast.  Sort of I say, because I am desperate, I'm needing something to give me a new start and back to doing keto/low carb in a more healthy way, and still learning this, so if you are a pro at it, please be kind.  There are many ways of doing this from all my YouTube viewing and reading and so forth, and I've come up with my own modified view... my own plan, which is what I usually do with any way of eating.

This is not technically a "way of eating" or a lifestyle, however.  It is a quick fix, a jump start, a fast fat loss method, not one you do long term.  I'm not really liking the very low fat part of it, but it's temporary.  I can live with temporary and whatever helps me get back to my norm, and helps me get rid of my newly acquired food addictions. 

If you are not doing PSMF, but low carb or keto you can do this recipe and add more fat too it... like some butter to the gravy which will make it even richer.  

This is not a great recipe creation by any means, it's pretty simple and not much creativity went into it, but I thought I'd share it because we all need some inspiration and ideas now and then for a quick, simple meal.  Quick and simple is what I do these days.  

So here ya go:

                      

* Exported from MasterCook *

                  Chicken with Zucchini Pasta and Gravy

Recipe By     :Ginny

Serving Size  : 1     Preparation Time :0:00

Categories    : below 500 calories              chicken and turkey

                main dish                       PSMF

  Amount  Measure       Ingredient -- Preparation Method

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

  8         ounces  boneless skinless chicken breast -- cut into thin strips

  4         ounces  zucchini -- made into angel hair pasta

  1/2      cup  water

  1/2      teaspoon  chicken base, Better Than Bouillon

   seasonings to taste - whatever you like

Cook chicken breast in non-stick pan sprayed with cooking spray after seasoning as you like.  

As the pan becomes dryer but there are scrapings on the bottom add 1/2 cup water and let the chicken continue cooking.  

Remove chicken, add more water if necessary, scraping up all the goodness in the pan.  Add chicken bouillon, and simmer while whisking until bouillon is dissolved.

Sprinkle xanthan gum over top while continuing to whisk and and simmer.  

Simmer until reduced and thickened.  

Microwave Zucchini pasta for 2 to 3 minutes, until just heated through.  Don't overdo it or it will be too soggy.

Place chicken on top of zucchini and pour gravy over the top.  

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Per Serving: 270 Calories; 3g Fat (11.8% calories from fat); 54g Protein; 4g Carbohydrate; 1g Dietary Fiber;

SCOOPABLE, LOW CALORIE AND LOW CARB VANILLA ICE CREAM THAT TASTES GOOD

 

YESSSS!!! I finally made ice cream I was not disappointed in.  This is so very easy and it is both low calorie as well as low carb.  I have not posted in a long time.  Just other things in my life right now and my hobby has taken a back seat but every now and then I surprise myself and decide to share a recipe again.  I've had a lot of ups and down with my diet in the last few years and changes - one of them being weight gain.  I set out to analyze a lot of the ways I was doing things.  I did put on some "covid quarantine weight" as it seems most did. What else was there to do but bake and eat?  

I also, after having Covid, seemed to have a change in my blood sugar.  I'm now on insulin.  I can no longer control blood sugar with diet alone. Even eating a very low carb meal I have to have insulin or it raises too high.  I'm not going to try to figure out all the science behind what happened to me or didn't happen.  I know I've had a lot of cheat days... emotional eating days, too many low carb treats and desserts and snacks.  What I have figured out, for me...maybe not for you or anyone else, but for me... I have to eat low calorie as well as low carb, and I cannot eat a lot of things like low carb breads, low carb sweets etc.  But occasionally it helps me to have something sweet that won't spike me.  I've put on weight and it is near impossible for me to lose it, it seems.  I'm working on it.  Keto alone makes me gain weight.  (Don't get angry - YMMV)  I tried intermittent fasting... guess what?  I gained weight.  Can you believe that?  Looked at carnivore and no way... not for me. 

What spikes me?  It seems everything does these days, even protein.  I have read that covid can change your diabetes, and even cause diabetes in some people.  Perhaps that had something to do with this, but I can't say for sure.  I can just make guesses.  But I'm learning what works for me.  

So anyhoo, as I'm re-learning how to eat according to this "new" body of mine, I'm trying to find things that are both low calorie, low carb, and filling.  Pretty tough to do sometimes, but not impossible.  And in the summer time, I need ice cream.  And I have found that if I don't make my own I WILL eat the real stuff if it is available.  I cannot resist cold ice cream on a hot hot day which we've had a lot of.  So all the keto ice creams out there both store bought and home made are always so high in calories or they just taste bad and aren't worth it.  So I decided to try once again. 

This is the simplest ice cream.  If you have an ice cream maker, it is very quick to make.  I hope if anyone out there is still reading my blog, that someone will also find this a blessing in this summer heat.

                 

                          Almond Milk Ice Cream

Recipe By     :Ginny Larsen

Serving Size  : approximately 6 - 1/2 cup servings

Categories    : desserts

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

  1 1/2           cups  almond milk, unsweetened, vanilla, Silk

  1 1/2           cups  half and half

     1/2           cup  allulose sweetener

     1/2           cup  other sweetener

   1 tbsp   vanilla extract  

     1/4      teaspoon  guar gum, Bob's Red Mill

     1/4      teaspoon  xanthan gum, Bob's Red Mill

     1/4      teaspoon  salt

     1   tablespoon  sugar free vanilla instant reduced caloried pudding mix -- (Optional, but seems to add something) I used Baker's Corner brand, from Aldi.

In a mixing bowl combine almond milk, half and half, allulose, other sweetener, (I used stevia/erythritol extract - about 1/2 tsp. to equal 1/2 cup).  Add more sweetener after tasting according to your desire for sweetness.

Using whisk attachment, whisk with electric mixer on low.  Sprinkle guar gum and xanthan gum over mixture and whisk on low some more.  Add salt and sugar free pudding mix. Mix for another minute or so.  

Follow instructions for your ice cream maker and pour into your freezer container and churn.  It takes about 15 minutes in mine.  It will come out a soft serve.  Scoop into containers to store.  6 - 1/2 cup servings approximately.  

Store in freezer.  It will still be scoopable the next day.  The allulose, guar and xanthan gum both, and the salt are what keeps it soft and scoopable.  

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Per Serving: 90 Calories; 8g Fat (75.4% calories from fat); 2g Protein; 4g Carbohydrate; trace Dietary Fiber; 

SMOKEY BROCCOLI CHEDDAR SOUP (Instant Pot)

I just recently was gifted by an anonymous gifter with an instant pot!  Someone just decided to bless me out of the goodness of their heart and I am indeed being blessed.  I threw this together quickly this morning to have for my lunch. It turned out so good that I had to write it down and share it with you all.  I know I haven't shared a recipe for a long while, but now and then I do pop in.  I have a few more ideas coming also, so stick around. I'm still here.  I just like to share when I can.  This is very rich and creamy and satisfying, especially now that it is getting colder and soup weather is upon us.  So I hope you try it and enjoy!

If you don't have an instant pot this can easily be made on the stove top in a pot.  Just cook it a little longer before adding the cheese and then add that at the end.

However you do it, it's a pretty easy and quick soup to throw together.

                 

                Smokey Broccoli Cheese Soup (Instant Pot)

Recipe By     :Ginny Larsen
Serving Size  : 4 
Categories    : Instant Pot                     stews and soups
--------  ------------  --------------------------------
  12            ounces  frozen broccoli flowerets
  1         tablespoon  minced garlic
  8             ounces  Philadelphia Light Cream Cheese -- softened well - I did 30 sec. in microwave. (or use any full fat cream cheese)
  3               cups  Beef Bone Broth, Sam's Choice, organic
  1           teaspoon  onion powder
  1           teaspoon  salt
  1           teaspoon  Italian seasoning
  1           teaspoon  Paprika -- (smokey paprika if you have it)
  4             ounces  smoked cheddar, red apple cheese -- shredded.  If you do not have smoked cheddar, use shredded cheddar and add 1 tsp. of smoke flavoring.

Steam the broccoli for 7 minutes. Place in food processor and pulse until you have small pieces of broccoli.

Spray instant pot with non-stick spray and press the saute button.  Add garlic and cream cheese. With spatula, keep whisking until the cream cheese is melted and smooth.  Slowly add beef broth while whisking.

Add the broccoli flowerets, the onion powder, salt, Italian seasoning, and paprika.  Stir together.

Press cancel to turn off the saute, and place the cover on. Make sure it is set to seal not venting. Mine automatically does this. Press Pressure Cook or manual, and set the time to 8 minutes. When the time is up do a quick release.

Remove the cover, press saute and add the shredded smoked cheddar.  Bring to a boil again all the while stirring.  Press cancel on Instant Pot and serve your soup.

Sprinkle some bacon bits on top if you desire.

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Per Serving: 287 Calories; 19g Fat (57.2% calories from fat); 21g Protein; 12g Carbohydrate; 3g Dietary Fiber; 50mg Cholesterol; 1545mg Sodium.  Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Serving Ideas : Makes about 4 or 4 1/2 servings

9g net carbs per serving with 4 servings

CHOCOLATE CREAM PIE

What can I say about this?  It was just so rich and wonderful and chocolate.  I would think of this as a special occasion treat - a very special special occasion treat. Be careful. It's easy to have treats like this throw off your whole diet.  Even if low carb, they should not be every day foods.  I made this today for our Father's day dinner for my husband.  You definitely need others to share this with, and they will be very thankful that you shared it with them.

                   


Chocolate Cream Pie

Recipe By     :Ginny
Serving Size  : 8   


4  ounces  unsweetened baking chocolate squares -- (1 box) chopped into small pieces.
1 1/2  cups  heavy whipping cream -- separated into half each
1/2 cup  Swerve confectioner's sweetener -- (Or equal amount of other confectioner's sweetener)
2  tablespoons  xylitol -- ground to powder in coffee grinder
1  tablespoon  vanilla extract
CRUST
1 cup  almond flour
1 cup  ground pecans
1/4  cup  Pyure Sweetener
1/4  cup  melted butter
1 teaspoon  vanilla extract

CRUST: Preheat oven to 325F. Grease 10-inch pie plate. In mixing bowl combine almond flour, ground pecans, Pyure sweetener, melted butter, and vanilla.

Mix together well with a fork.  Spread in bottom of pie plate and up the sides. Bake 10 minutes. Set on wire rack and let cool.

FILLING: In a microwave dish combine chocolate and 1/2 of the cream.  Cook on high in microwave 30 seconds at a time, for about 1 to 2 minutes, stirring after each 30 minutes, until smooth.  Cool to room temperature and stir in sweeteners and vanilla.

In another bowl beat the rest of the cream until peaks form. Beat in the chocolate mixture on hiigh speed 1/3 at a time.  Pour into crust.

Chill in refrigerator 6 to 8 hours.  Serve with whipped topping if desired.

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Per Serving: 412 Calories; 42g Fat (86.2% calories from fat); 5g Protein; 10g Carbohydrate; 4g Dietary Fiber

NOTES : 6g net carbs

KETO CHOCOLATE CHIP COOKIES

I've made many different low carb/keto chocolate chip cookie versions over the years, and here is one more.  I really liked the way these turned out for flavor and texture.  They are slightly crunchy on the outside and moist and chewy on the inside.  It depends on what you prefer in a chocolate chip cookie. Some like a hard crunch.  This is not that.  I tend to like my cookies softer.  It's what I grew up with as a kid. I have warm memories of helping my mom make her homemade cookies and loved the soft cookies that came out of the oven.  These will not flatten completely.  I used Pyure sweetener which is a combo of erythritol and stevia.  I think if you use all erythritol (double the amount) you would get a flatter cookie if that's what you want.  I like these just the way they came out.  So I thought I'd share.  There are so many good keto/low carb chocolate chip cookie recipes out there that it's hard to decide on what to try!  I just decided to open my very old Betty Crocker Cookbook and adapt the recipe from there.  I cut it in half, and adjusted the amounts a bit, and voila... turned out great.               

                          CHOCOLATE CHIP COOKIES

Recipe By     :Ginny Larsen
Serving Size  : 23   

1/2  cup  soft butter
1/2  cup  Pyure sweetener
1  teaspoon  blackstrap molasses
1  large  egg
1  teaspoon  vanilla
1 1/4  cups  almond flour
1  teaspoon  xanthan gum
1   scoop  whey protein isolate, Isopure, unflavored
1/2  teaspoon  baking soda
1/2  teaspoon  salt
127 grams  Lilly's dark chocolate premium baking chips, 55% cocao -- (half 9 oz. bag)

Preheat oven to 375F.  Line 2 cookie sheets with parchment paper and spray with non-stick cooking spray.

In mixing bowl add butter, Pyure sweetener, and blackstrap molasses. Beat with electric mixture until smooth and well combined.

Add egg and vanilla and beat some more to incorporate.

Add almond flour and xanthan gum. Beat  together.

Add whey protein, baking soda, and baking chips.  With wooden spoon mix together until it forms a dough. 

With cookie scoop, scoop out 12 balls on first cookie sheet and 11 on another.  You should come out with 23 cookies altogether.

Bake for 9 to 10 minutes.  Leave sitting on cookie sheet after removing from oven until completely cooled.  They will "finish" while they cool. 

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Per Serving: 87 Calories; 8g Fat (67.6% calories from fat); 3g Protein; 5g Carbohydrate; 4g Dietary Fiber

NOTES : 1g net carbs per cookie

Valentine's Day Chocolate Heart Cupcakes

                       


A little late for a Valentine's day posting but these are great to make any day.  Rich and chocolaty good.  Simple to make.  I used a silicone heart shaped muffin mold. I hope you and your special someone will try them and enjoy.

                   


                 Valentine's Day Chocolate Heart Cupcakes

Recipe By     :Ginny Larsen
Serving Size  : 6   

1/2  cup  Pyure sweetener -- or 1 cup equivalent to sugar
6  tablespoons  cocoa powder
3  tablespoons  almond flour - Honeyville
1  teaspoon  baking powder
1/2  teaspoon  salt
2  large  eggs
3  tablespoons  avocado oil
3  tablespoons  chocolate almond milk, unsweetened
                        Vanilla Cream Frosting
3  tablespoons  butter -- softened
2  ounces  philadelphia 1/3 less Fat Cream Cheese -- softened
1/4  cup  Pyure sweetener -- powdered (I do this in a coffee grinder) OR use 1/2 cup Swerve confectioner's.
1 teaspoon  vanilla extract
   red food coloring -- (to make the shade of red or pink you prefer)
2 tablespoons  heavy cream -- (or just enough to get the right consistency)

Preheat oven to 350F. Grease 6 heart shaped muffin cups.  I used silicone.

In mixing bowl add sweetener, cocoa powder, almond flour, baking powder and salt.  Mix together to incorporated and smooth out any lumps.

Add eggs, avocado oil, and chocolate milk and mix with electric mixer until well incorporated.

Fill muffin cups evenly.  Bake 20 minutes.  Remove from oven and let cool before turning out.

Frost with Vanilla Cream Frosting:
Mix together butter, cream cheese, sweetener, food coloring, and as you mix with electric mixer add just enough cream to make it a smooth creamy spreadable consistency.

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Per Serving (1 muffin): 213 Calories; 21g Fat (83.5% calories from fat); 5g Protein; 4g Carbohydrate; 2g Dietary Fiber
NOTES : 2g net carbs per serving

EASY PEASY CHOCOLATES - SUGAR AND GLUTEN FREE

It's been a while since I posted here, but I'm still around.  Taking life leisurely these days - in some ways anyway.  Life always has new challenges in different time periods and stages.  But, hey, chocolate is right for all stages and ages!  Especially the senior years, I'd say - The time of life that is probably giving me the most changes and challenges both good and bad, that I've ever faced in life before.  Life is an adventure.  Chocolate is good to take along on any adventure I'd say. 

So Valentine's day is quickly approaching.  A little more than a month away.  Yes, we just got over Christmas and New Year and we're sick of food.  But can one really ever be sick of chocolate?  I've heard there are those people out there who do not like chocolate, but for me that is something that doesn't compute to my taste buds.  So here is the most simple chocolate recipe for those of you, like me, who never ever get enough of it. 

Here is what you will need. Just 4 simple ingredients: Butter, baker's chocolate, confectioner's sweetener, and vanilla, as well as a candy mold or some mold to put them in. If you don't have a candy mold you can use mini muffin tins, or whatever you have. My molds gave me 20 pieces of candy.

This is made in the microwave, so it's very simple.  In a small bowl you just add diced unsalted butter:

Then add the chopped chocolate:

Add the Swerve confectioner's sweetener or another brand of confectioner's sweetener to your liking. It must be one that goes well to sweeten chocolate likely erythritol based. 

You simply stir together and microwave 30 seconds at a time in increments until it is smooth and melted, and then add the vanilla and microwave another 15 seconds.  If it seems too thick it may need more butter.  I didn't measure how much butter I used the first time I threw it together and this time I just used 4 tablespoons. I think it was thinner and nicer consistency the first time so even though I have 4 tbsp. in the recipe because that's what I used, I think next time I would do 5.  You can use coconut oil if you prefer, but I like the flavor and the texture with butter.

                          Easy Peasy Chocolates

Recipe By     :Ginny Larsen
Serving Size  : 20   
--------  ------------  --------------------------------
  4        tablespoons  butter -- diced
  2        ounces  unsweetened baking chocolate  -- cut into small pieces
  1/2     cup  confectioner's Swerve -- (Or other confectioner's sugar free sweetener)
  1        teaspoon  vanilla

In microwaveable bowl, add butter, chocolate, and confectioner's sweetener.  Microwave at 30 second increments at a time stirring in between until melted and smooth. 

Add vanilla, and microwave another 15 seconds, stir and pour into whatever mold you have. You can use a candy mold, or mini muffin cups, or whatever you have.  My mold made 20 pieces, but nutrition will vary according to what size mold you use and how many pieces you come up with.

Refrigerate for at least 30 minutes before serving. Keep refrigerated. 

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Per Serving: 36 Calories; 4g Fat (88.0% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber;  24mg Sodium. 

HAM AND CHEESE MINI BISCUIT BITES

I'm not really good at appetizers, but tomorrow at church it's "Appetizer Sunday" and everyone is supposed to bring an appetizer.  After trying a couple other appetizers and getting frustrated, I got the idea for this one.  I love the way they turned out.  I had to taste one of course.  very easy to put together and not too many ingredients.  Only 1g net carbs per biscuit or muffin, whatever you prefer to call it.  It actually came out of a biscuit recipe adapted, and okay, yes, I realize I spelled biscuit wrong in the picture.  But for some reason I like that spelling better.  Anyway, I'm too tired to go redo the picture, so I hope you'll put up with my spelling error and just try out the recipe.  It's really worth it. After tasting 1 I wanted to eat the whole batch.  That's probably why I don't normally make appetizers.  So little, so innocent, until you eat the whole batch.  But if you are having company or bringing an appetizer to a meal, it works.

                     

Ham And Cheese Mini Biscuit Bites

Recipe By     :Ginny Larsen
Serving Size  : 16 

1  cup  almond flour - Honeyville
1  teaspoon  baking powder
1/2  teaspoon  salt
1/8  teaspoon  baking soda
1/4  teaspoon  onion powder
1/4  teaspoon  garlic powder
1/2  cup  finely shredded sharp cheddar cheese, happy farms
1/4  cup  deviled ham, Underwood, canned -- (1/2 can)
1  large  egg
2  tablespoons  marsala cooking wine -- (or enough to make a soft dough)

Preheat oven to 350F. Grease 16 muffin tins or line with paper liners.

In small bowl, add almond flour, baking powder, salt, baking soda, onion powder, and garlic powder.  Whisk together. Stir in shredded cheese and ham.

Add egg and cooking wine and stir together with a fork until it comes together to make a soft dough. (Add more wine or water if needed).

Fill each muffin tin just to the top.  Bake 15 minutes.  Let cool. Serve hot or cold.

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Per Serving: 73 Calories; 6g Fat (71.1% calories from fat); 3g Protein; 2g Carbohydrate; 1g Dietary Fiber

PYURE REVIEW

This is just a quick post for a review on Pyure Sweeteners.  I got some free samples in the mail and I have to say I have absolutely no complaints on anything I've tried so far.  I'm not getting any money or benefits from sharing this.  As many of you probably know, if you read my blog often, I have been using pretty much mostly Pyure Organic Stevia Blend in all my baking lately.  So far that's the only one I've tried until I got the samples.  I love it because 1) it's so much cheaper to use than most of the sweeteners out there.  2) Though some like the cup for cup measurements of Swerve or Erythritol, I like that I can use half the amount with Pyure Stevia Blend for the same sweetness.  More for my buck. 3) I like that I don't have to order it online. It's available locally at most grocery stores. I've been getting it in my local Walmart. 

 If you want a cup for cup blend they have one, but it has maltodextrin in it which is just another carbohydrate and raises blood sugar.  I would not recommend that. Here is an exerpt about maltodextrin  

[Maltodextrin has 4 calories per gram — the same amount of calories as sucrose, or table sugar. Like sugar, your body can digest maltodextrin quickly, so it’s useful if you need a quick boost of calories and energy. However, maltodextrin’s GI is higher than table sugar, ranging from 106 to 136. This means that it can raise your blood sugar level very quickly.] Important to read labels and learn what the things listed in the label are.

But the organic stevia blend is stevia and erythritol.  I like the taste. To me it is as close to sugar as it gets for taste.  I prefer it over Swerve.  I also prefer the price over Swerve. 

Today I tried the maple flavored syrup on one of my favorite pancake recipes "One Big Fluffy Pancake." I added some of my lacto-fermented fried apples to the batter and topped it with butter and the syrup.  I was very happy with the texture and flavor, but this one is not available locally, and the price is beyond what I would pay for this size bottle of syrup.  It does have a small bit of after taste that some may not like.  It does not bother me as it's a good after taste anyway, and it doesn't last very long.  

I've been otherwise using Walden Farms zero carb syrup which I like but I tend to add my own maple flavoring to it and a bit more sweetness.  I didn't feel the need to do that with Pyure.  But comparing the price, it's a no-brainer... I'll keep buying Walden Farms, which I can get locally, and adding maple flavoring and a dash of stevia extract to it. 

The vanilla flavored extract is pretty strong on the vanilla flavor, which I like.  Just so you know, use it sparingly at first and add a little at a time to see how you like it.  

They also have a honey substitute, which I was hoping they'd send me, but they didn't. I would have liked to try that out.  Here's the break down of it... 

Calories 30
Total Fat 0g	0%
Sodium 0mg	0%
Total Carb 14g	5%
Dietary Fiber 10 g	40%
Sugars 0g
Protein 0g

4g net carbs per 1 tbsp serving.  That's actually more carbs than what I would want to use, but maybe some are okay with that.  Depends on how you use it. If you can fit it into your macros, fine.  

Anyway, just thought I'd share with whoever out there is interested since Christmas baking is right around the corner.  Have a nice day! 😄 

MY VERY BEST LOAF OF BREAD YET

BREAD PEOPLE!  This is bread!  I am so pleased, tickled pink to tell you the truth, at how this turned out!!  I am still catching my breath.  This is the closest thing to a loaf of wheat bread I've ever made and it is actually sandwich size slices. I bought a pullman pan a few years back and never used it.  All the low carb bread I made was for smaller loaves. I decided to tweak my last recipe of "Flax cheesy Bread With Protein" and make a larger loaf that would work in my pullman pan and see if I could get something that resembled a real loaf of bread.  It worked!!  I was doing some fast prayers because so often I've had disappointments but this did not disappoint.   I believe the pullman pan was what made the difference in the rise I got, but also some of the tweaks I made to it.

I'm always tweaking my recipes.  This time it was worth it. You can get the pullman pan at Amazon.  I'm not an affiliate and I don't make any money off it, I'm just sharing what I used and where you can buy it.

I did not use the cover when I baked it. I just baked it open.  But, after cooled the loaf fits nicely back in the pan with the cover to keep it fresh. Nice place to keep it.  I would put it in the fridge after a couple days on the counter, however.

Does that look like bread or what? It tastes like bread too.  Okay, I have to admit, it's been a few years since I actually tasted wheat bread, but if my memory serves me right this is bread.  Tastes good with just some butter on it.  Makes good toast.  Soft bread like texture.  I'm a happy camper.

One more thing before I close - do you notice the badge on my upper right corner?  I was surprised to get an email saying my blog has been chosen for the top 75 low carb blogs on feedspot.com.  I'm honored and really don't know what to say except thanks! Check out feedspot.com for some really great low carb blogs.  Click on the badge above and it will take you there.

 Pullman Pan Low Carb Bread 

Recipe By     :Ginny Larsen
Serving Size  : 20 

  1 1/4 cups  Parmesan cheese -- (the canned kind)
  5/8   cup  golden flaxseed meal
  3/8   cup  whey protein isolate, Isopure -- (Unflavored)
  1/4   cup  almond flour - Honeyville
  1/4   cup  Psyllium husk powder
  1/4   cup  nutritional Yeast Flakes, NOW brand
  1 1/4  scoops  MCT oil powder, Quest -- (optional)
  3 1/8  teaspoons  baking powder
  2 or 3   tablespoons  Pyure Sweetener (I used 2 but next time think I will do 3 for a little more sweetness. If you like it less sweet add 2. It helps bring out flavor and does not really sweeten much)
  8   large  eggs
  4   egg whites -- (can use the carton whites)
  5/8  cup  marsala cooking wine (or regular marsala wine - helps with rise and flavor)

Preheat oven to 350F. In bottom of 9x4x4-inch Pullman loaf pan (works best) loaf pan or other 9x5 loaf pan (size is important to rise), place parchment paper and grease sides with coconut oil. If using a Pullman pan you may not need the parchment or grease, but I grease it anyway. It releases very easily with no sticking.

In mixing bowl, add parmesan cheese, flax meal, whey protein, almond flour, psyllium powder, nutritional yeast flakes, MCT oil powder, (if using), baking powder and Pyure sweetener. Sift together.

Add eggs, egg whites and cooking wine and beat with electric mixer until well combined. Pour into loaf pan and bake for 1 hour and 15 min. Remove from pan onto wire rack and cool completely before cutting.

Copyright:
  "© Ginny Larsen, 2017"
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Per Serving: 115 Calories; 6g Fat (47.5% calories from fat); 9g Protein; 6g Carbohydrate; 4g Dietary Fiber
2g net carbs per slice

CHICKEN AND RED PEPPER LASAGNA

This is a layered chicken casserole with chicken being in the place of pasta.  You need to make sure you have large chicken breasts and slice them with a very sharp knife into very thin slices.  You can pound them if necessary to get them as thin as possible.  I didn't do this and wish I had as once they cook they fatten up a bit, which was still okay.  This was so yummy it just didn't matter really.

We loved it, and will serve it again.  I hope if you try it you'll love it too.  It will be a dish I will make again.

                 

                      Chicken and Red Pepper Lasagna

Recipe By     :Ginny
Serving Size  : 6 

  2  pounds  chicken breast
  16 ounces  Mezzetta Deli-sliced Roasted Red Bell Peppers -- drained
  1  tablespoon  avocado oil -- or olive oil
  1  teaspoon  oregano
  1  teaspoon  garlic powder
  1  tablespoon  marsala cooking wine
  4  slices  Gouda deli sliced cheese
  1  cup  mozzarella, shredded low-moisture, part skim

With a very sharp knife, slice thin slices off chicken breast. This works best if you have a couple very large chicken breasts rather than small ones.  Slice them as thin as you can get them. 

In food processor, process drained red peppers until as smooth as you can get it.

Add avocado or olive oil, oregano, and garlic powder.  Add cooking wine.

Process again until combined.

In 9-inch square baking pan, layer 1/2 of the chicken slices.  Cover with half the red pepper sauce.  Top with slices of gouda cheese.  Sprinkle half of the mozzarella on top.

Add another layer of the rest of the chicken slices.  Top with remaining sauce and mozzarella cheese.  Bake in preheated 375F oven for 45 minutes.  Let stand 5 minutes before serving.


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Per Serving: 348 Calories; 21g Fat (53.4% calories from fat); 34g Protein; 7g Carbohydrate; trace Dietary Fiber

FLAX CHEESY BREAD WITH PROTEIN

I was not going to share this recipe at first, because it is a variation of my already loaf of "Cheesy Loaf of Bread" but it is a little different.  And some may like this variation.


I decided I want to use more flax and less almond flour for a while, to see how it affects me.  I usually feel better when eating flax.  So this is a variation of that, plus some added whey protein and MCT oil powder, which is optional.  I have some to use up and so thought I'd use it.  If you have it you can add it, if not, don't worry about it.

I know flax has gotten a bad rap on the internet, but I believe the bad information on it is not according to scientific studies.  All those show it to be a very healthy food.  You can read my take on it here: "One Big Fluffy Pancake"  where I provide several links of studies done on Flax and its benefits.   If you choose not to use it, that's fine.  I merely provide this recipe for those who do and want a substitute for almond flour or coconut flour.  I cannot tolerate coconut flour very well, except in very small amounts added with other flours.  Flax adds a sort of "whole grain" flavor and feel many times to bread recipes.  The amount of flax actually is rather small in this loaf compared to the other ingredients.  Parmesan cheese gives it a good bread flavor and feel, as well as the psyllium powder.

One thing I would also like to mention to my readers, if you notice, I took the ads off my blog.  I am no longer monetized in any way.  I only keep up this blog because I like to share recipes, it's a hobby.  I'm happy going back to that, which is where I started.  I never wanted to really be "out there" and I'm not a professional.  I find I'm back to really enjoying my hobby once again, where as while doing a cookbook, trying to keep up a facebook page, trying to keep up with all the competition, I was stressed and not enjoying it.  I'm back to having fun cooking and sharing, which is what I like to do.

I also enjoy people!  So feel free to comment or share tips or recipes yourself if you have any suggestions or things you've tried different of one of my recipes!  I enjoy hearing from you.

                   

                      Flax Cheesy Bread with Protein

Recipe By     :Ginny
Serving Size  : 16 

1 cup  Parmesan cheese
1/2  cup  golden flaxseed meal
1/3  cup  whey protein isolate, Isopure -- unflavored
3     tablespoons  Psyllium husk powder
3     tablespoons  nutritional Yeast Flakes, NOW brand
1     scoop  MCT oil powder, Quest -- (optional)
2 1/2  teaspoons  baking powder
1/2    tablespoon  Pyure -- or 1 tbsp  equivalent to sugar
8       large  eggs
1/2    cup  Marsala cooking wine or regular wine (can substitute any liquid, but this gives it a wonderful flavor and aroma, like bread! I also think it gets a better rise)

Preheat oven to 350F. Line 8 x 4-inch loaf pan (size is important to rise), with parchment paper and spray with non-stick cooking spray.

In mixing bowl, add parmesan cheese, flax meal, whey protein, psyllium powder, nutritional yeast flakes, MCT oil powder, (if using), baking powder and Pyure sweetener.  Mix with whisk to get any lumps out and combine.

Add eggs and cooking wine and beat with electric mixer until well combined.  Pour into loaf pan and bake for 1 hour.  Remove from pan onto wire rack and cool completely before cutting.

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Per Serving: 111 Calories; 6g Fat (48.0% calories from fat); 8g Protein; 5g Carbohydrate; 4g Dietary Fiber

1g net carb per slice

PUMPKIN MUFFINS

I love pumpkin, as do most people, especially in the Fall.  These made my kitchen smell amazing as they were baking, and did not disappoint when we tasted them either. The texture came out perfect.  They were just the right moistness and flavor.  I decided to glaze them but you could do a crumble topping (which I am going to try next time), or just dip in butter and sprinkle with granulated sweetener or powdered sweetener.  Feel free to add nuts or homemade craisins or whatever.

Next week is our 42nd wedding anniversary.  We're going to take a trip back to our honeymoon location. Many of you know I shared that my husband has mild cognitive impairment, probable Alzheimer's.  We did find he has the Apoe4 gene that makes him more susceptible genetically.  So far our supplement regimen and mct oil (and lots of prayer) has kept him pretty steady for the last 3 years, so I'm thankful for another anniversary we can enjoy together yet. I'm thinking of some ideas for food that can be taken with on our trip.  This will be one of them.  I may try this in a bundt pan as well, or even a loaf pan for pumpkin bread.  Hmmm, in fact I think it would make a great french toast!

                      

                             Pumpkin Muffins

Recipe By     :Ginny

Serving Size  : 9    

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

1  cup  almond flour - Honeyville

1/3  cup  whey protein isolate, Isopure -- (unflavored)

2  tablespoons  psyllium husk powder

1/2  cup  Pyure sweetener -- (or your choice granulated sweetener)

2  teaspoons  baking powder

1/2  teaspoon  salt

1  teaspoon  cinnamon

1  teaspoon  pumpkin pie spice

1/2  cup  Silk unsweetened almond milk, vanilla

1/2  cup  canned pumpkin

1/4  cup  cocout oil -- melted

2  eggs

Preheat oven to 400 degrees F.  In mixing bowl, add almond flour, whey protein isolate, psyllium powder, sweetener, baking powder, salt, cinnamon, and pumpkin pie spice.  Whisk together to combine.

Make a well in the center and add almond milk, pumpkin, coconut oil, and eggs.

Whisk the wet ingredients in the center until combined and then from the sides, stir in dry ingredients and stir together just until combined. Don't overmix. 

Scoop into greased muffin tins, or I used silicone muffin cups which don't need to be greased.  

Bake 18 to 20 minutes.

Cool and sprinkle with powdered sweetener or ice with your favorite icing*

*Icing idea - mix powdered sweetener, vanilla, and heavy cream to icing consistency. I powder my sweetener in my coffee grinder.

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Per Serving: 118 Calories; 8g Fat (54.3% calories from fat); 7g Protein; 7g Carbohydrate; 5g Dietary Fiber

NOTES : I got 9 muffins, filling 3/4 full.  

2g net carbs 

"PRETZEL CRUST"-STRAWBERRY PRETZEL DESSERT ALTERNATIVE

                   
Everybody loves the Strawberry Pretzel Dessert when holiday season comes around.  Being low carb we can't do the pretzels but here is a very nice alternative.  This was an idea brought to me by a facebook friend, Jeanette, who did her own wonderful version and gave me the idea of using pork rinds.  Now, I'll have to say, I'm not really a fan of pork rinds.  I think they smell bad and I'd never eat them all by themselves.  They just gross me out.  But I've been discovering some really good uses for them when you crumble them up and use them in recipes or for breading on chicken or in this case, in a pretzel crust.  I couldn't believe how good it tasted in this crust! 

I made the cream filling from my Raspberry Delight


and then I decided since I had blueberries to make a blueberry topping this time.  But you can do any topping really for this that you like.  Any frozen berries can be easily made into a nice topping. My blueberry topping was made with thawed berries and Walden Farms blueberry syrup.  You can use the raspberry topping in my recipe above, or use strawberries instead if you want the strawberry pretzel dessert alternative.

I hope you'll be as excited about this as I was!  My non-low-carb family loved it, and nobody asked me what that was in the crust or questioned it.  I didn't tell them either.  That will be our little secret.

"Pretzel" Crust

Recipe By     :Ginny
Serving Size  : 16 

1  cup  pork rind crumbled in food processor
1  cup  finely chopped pecans
1/3  cup  whey protein
1/2 cup brown sugar replacement*see below
1/4  cup  coconut oil
1  tsp.  vanilla.

1. Preheat oven to 350F.

2. In 10-inch pie plate, add crumbled pork rinds, chopped pecans, whey protein, and brown sugar replacement. Stir together with a fork until well combined.

3. Melt coconut oil in microwave and add vanilla.  Pour over crumbs and stir together until well combined.

4. Press into bottom of pie plate.  Bake for 10 minutes.

*brown sugar replacement: I mix 1/2 cup of erythritol and 1/4 tsp blackstrap molasses in my food processor and pulse until it comes together and looks like brown sugar.  There are other brown sugar replacements as well available on Amazon.com.  You can use whatever you like, or just use plain sweetener such as Pyure (erythritol and stevia-double the sweeteness of sugar, so 1/2 cup equals 1 cup sugar) or erythritol, or Swerve, whatever you prefer.

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Per Serving:  166 Calories; 13g Fat (69.8% calories from fat); 12g Protein; 1g Carbohydrate; 1g Dietary Fiber

CARROT CAKE

Today was my hubby's birthday.  Carrot cake is his favorite.  I decided to take my zucchini cake recipe and turn it into a carrot cake, with a few changes and it turned out great.

I was very happy with the texture, which I tend to have a hard time getting right when it comes to cakes, many times.  Since my zucchini cake turned out so good I thought it was a good one to use for this.  I used carrots instead of zucchini, added more spice, and added more liquid because zucchini adds more liquid but carrots don't.  You could make this as a layer cake if you want and do a cream cheese frosting.  

                     


                               Carrot Cake

Recipe By     :Ginny Larsen
Serving Size  : 16  


5 large  eggs
1/2 cup  erythritol
1/4 cup  Pyure
2 teaspoons  vanilla
1 teaspoon  baking soda
1/2 teaspoon  baking powder
1 tablespoon  cinnamon
1/2 teaspoon  nutmeg
1/4 teaspoon  allspice
1/4 teaspoon  ginger
1/4 teaspoon  cloves
1/2 teaspoon  salt
2 cups  shredded carrots -- (easy to do in food processor)
1/3 cup  coconut oil -- melted
1 1/2 cups  almond flour - Honeyville
1/4 cup  whey protein isolate, Isopure
1/4 cup  golden flaxseed meal
1/4 cup  oat fiber
1/4 cup  einkorn flour
1/2 cup  liquid -- you can use almond milk, coconut milk, or water. Because of the coconut oil, it works best if hot.

In mixing bowl, add eggs, erythritol, Pyure, vanilla, baking soda, baking powder, cinnamon, nutmeg, allspice, ginger, cloves, and salt.  Blend together with electric mixer.

Add carrots, oil, almond flour, whey protein, flaxseed meal, oat fiber, and einkorn flour.   Mix until combined. pour liquid over all and mix until smooth with electric mixer.

Pour into Bundt pan (silicone is best), sprayed with non-stick cooking spray, and bake in 350F preheated oven for 1 hour to 1 1/4 hr. If knife inserted comes out clean it is done. It was done for me at 1 1/4 hour.

Cool completely on wire rack.  Turn out onto plate and add a glaze if desired.

Copyright:
  "9/28/2017, Ginny Larsen"
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16 servings/Per Serving: 151 Calories; 12g Fat (63.0% calories from fat); 6g Protein; 10g Carbohydrate; 6g Dietary Fiber

Serving Ideas : Add chopped nuts if desired but don't forget to count the extra calories and carbs

NOTES : 4g net carbs, fiber is all soluable, pure fiber so does not count

PEANUT BUTTER CHOCOLATE DREAM BARS (No Bake)

I made these last night to take with to a party to celebrate my nephew coming home on leave from the army.  I had not intended to make a blog post but they were so good that I decided to.  Very creamy in the middle and very chocolaty.  I threw it together at the time just hoping it would turn out. It was one of those recipes, and it turned out.  Non low-carbers remarked how good it was, so I guess that's the true test, right?  The sweetness - well, I am going from memory on how much sweetener I used so please taste test to make sure it is the sweetness you prefer.  I like things really sweet.  If you don't care for the sweeteners I used you may use whatever you prefer.  I like to mix sweeteners to get a better flavor.

Pyure sweetener is available at Walmart and most grocery stores.  It is a blend of stevia and erythritol and is twice as sweet as sugar.  So if a recipe calls for a cup of sugar you would use 1/2 cup Pyure.  I like it because it is readily available without ordering, and it is cheaper than Swerve or other sweeteners that I have to order, and truthfully, I just prefer the flavor much more than Swerve or some of the other sweeteners.  But everyone has their own preference when it comes to sweeteners so just use your favorite and taste until you get it right.

I use a small amount of xylitol in the crust because it helps to sweeten the chocolate better and bring out the chocolate flavor.  Otherwise it tends to be too bitter for my taste.  However, if you have a dog, xylitol is very poisonous to dogs, so keep that in mind.

                     

Peanut Butter Chocolate Dream Bars (No bake)

Recipe By     :Ginny Larsen
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                        Chocolate Crust
2         cups  almond flour - Honeyville
1/4      cup  cocoa powder
1/4      cup  Pyure -- equal to 1/2 cup sugar
1/8      cup  xylitol sweetener -- (or to taste)
1/3      cup  coconut oil -- melted
                        Peanut Butter filling
1         cup  natural peanut butter -- (unsweetened)
8         ounces  Philadelphia 1/3 less Fat Cream Cheese -- (less carbs than whole milk cream cheese actually)
7 3/4   ounces  Nestle Media Crema (Table Cream) -- (1 can) I get it in the Mexican section of Walmart
1/2      cup  Pyure -- (equal to 1 cup sugar)
2          tablespoons  Vanilla Torani sugar free syrup
1/2       teaspoon  stevia extract (to taste)
                        Chocolate Genache Topping
7 3/4    ounces  Nestle Media Crema (Table Cream)
1          bar  Lily's 55% cocoa dark chocolate bar -- chopped in pieces

Crust: In food processor, add almond flour, cocoa powder, Pyure sweetener, and xylitol.  Process to combine.  Add coconut oil and process until it forms a dough.

Press dough onto bottom of 9 x 13-inch baking pan.  I cover with saran wrap and press down to the sides of pan.

Filling: In mixing bowl, add peanut butter, cream cheese, table cream, Pyure, Torani Vanilla syrup, and stevia extract.  With electric mixer mix together until very smooth and creamy. Pour over crust.

Genache topping:  In saucepan, add table cream and heat to just beginning to come to a boil and remove from heat.  Add chocolate pieces.  Let sit for a minute and then whisk together until smooth and creammy.

Pour over filling and spread to the sides.  Chill in refrigerator 3 hours or more before serving.

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For 16 servings/Per Serving: 353 Calories; 32g Fat (77.1% calories from fat); 9g Protein; 13g Carbohydrate; 5g Dietary Fiber (8g net carbs)

For 24 servings/Per Serving:  235 Calories; 21g Fat (77.1% calories from fat); 6g Protein; 9g Carbohydrate; 4g Dietary Fiber; (5g net carbs)

ROSEMARY HERB BREAD

Ever since I made this banana bread I was so happy with the way it turned out that I wanted to try using this recipe to make a savory bread.  So today I finally did it, because today we finally had cool enough temps in the morning to use my oven! My rosemary bread did not rise quite as high as the banana bread.  I have no idea why.  But I was still quite happy with it, and very happy with the flavor, very bread-like consistency and the heavenly aroma that filled my kitchen.  I have loved rosemary bread ever since my sister took me to a restaurant where they served homemade rosemary bread. As soon as I left there I knew I had to make some!  I think this will be great toasted as well with some cheese on it.  It's great just with a little butter, or for a sandwich.  I hope you'll like it as much as I did.

                                                                             

Rosemary Herb Bread

Recipe By     :Ginny Larsen

Serving Size  : 16   

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

4         large  eggs -- separated

1/4      teaspoon  cream of tartar

1         cup  almond flour - such as Honeyville

1         cup  golden flaxseed meal

1         tablespoon  Pyure Sweetener

1/4      cup  whey protein isolate -- I used Isopure -- unflavored

1/4      psyllium husk powder -- OR oat fiber

1         tablespoon  baking powder

1         tablespoon  rosemary

1/4      teaspoon  salt

1/4      cup  Marsala cooking wine 

1/4      avocado oil (OR coconut oil)

1         cup  Ricotta cheese -- (I use whole milk)

Preheat oven to 350F.  Place parchment paper in an 8 x 5-inch loaf pan, so that it goes up the sides and hangs over edges, so that it is easy to remove. Spray with non-stick spray. 

In medium mixing bowl, add egg whites and cream of tartar. Whip with electric mixer until stiff peaks form.  Set aside.

In another mixing bowl, add almond flour, flaxmeal, Pyure Sweetener, whey protein, psyllium powder, baking powder, rosemary and salt. Whisk together.

Add the 4 egg yolks from the separated eggs, Marsala cooking wine,  avocado oil, and Ricotta cheese.  Blend together with electric mixer.  

Fold in egg whites until fully incorporated. 

Pour into prepared loaf pan.  Bake approximately 40 minutes. Then place an aluminum foil tent over loaf and bake for 40 to 45 minutes longer.  Remove from pan by grabbing sides of parchment paper and lifting out onto a wire rack to cool.

Cool completely before cutting. Best cut with an electric knife if you have one.  I slice in the middle first, then slice the half in half again and that in half again until I have 8 slices and then do the same with the other half for 16 slices.  

Copyright:

  "7/8/2017 Ginny Larsen"

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Per Serving: 122 Calories; 9g Fat (64.2% calories from fat); 6g Protein; 5g Carbohydrate; 3g Dietary Fiber; 61mg Cholesterol; 181mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : 2g net carbs per slice