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Recipes 1


RECIPES

 

BECAUSE OF THE CONCERNS OF GMO AND GLUTEN FOODS, I'VE RECENTLY CHANGED TO ALL ORGANIC, NON GMO FOODS, AND HAVE CHANGED MY PERSONAL DIET TO A LOT OF VEGAN NON-DAIRY DAIRY, AND HAVE GIVEN UP GLUTEN. ALTHOUGH THIS IS A PERSONAL CHOICE, ALL RECIPES UP TO THIS POINT HAVE BEEN LOW CARB AND FOR THE MOST PART CAN STILL BE MADE, BUT I DO ENCOURAGE PEOPLE TO GO ORGANIC, NON GMO AND GLUTEN FREE. THERE ARE SO MANY FANTASTIC NON GMO AND GLUTEN FREE FLOURS FROM NUT FLOURS, BROWN RICE, WHITE BEAN, AND QUINOA, ALONG WITH OTHERS, THAT CAN BE SUBSITUTED FOR ANYTHING THAT ONCE HAD THE OTHER JUST LOW CARB FLOURS IN IT, FOR BOTH COOKING AND BAKING. EVEN THE BREADS AND PASTAS IN THE RECIPES BELOW HAVE BEEN SWITCHED TO NON GMO AND GLUTEN FREE PASTAS. ONE OF THE MOST UNEXPECTANT SIDE AFFECTS OF GOING GLUTEN FREE IS THAT I LOST MY "WHEAT BELLY" THAT MOST WOMEN MY AGE HAVE EVEN THOUGH MY OVERALL WEIGHT HAS BEEN GOOD.


NON PASTA SPAGHETTI AND SALAD WITH HEALTHY RANCH DRESSING

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There is a great little product called the Gefu Spiral Slicer ($29.95) that takes zucchini, squash, cucumbers, carrots and other veggies and turns them into the size of strands of spaghetti. Using one small squash and one small zuchinni, I made a beautiful and delicious plate of spaghetti and just topped it with some marinara sauce and a little bit of Parmesean cheese and ate it for dinner with a small salad made with homemade Ranch Dressing. How much lower carb or healthier can we get?

After I sliced the zuchinni and squash I just brought it to a boil, drained it and put my sauce on it. This slicer also makes a beautiful cucumber or carrot topping of spiraled strands for a nice hearty regular salad.

To make your own Ranch Dressing, you can use sour cream, or my favorite Vegan non-dairy sour cream, a little Coconut Milk to thin and add a little sea salt, pepper and some of The Vegetarian Express Saucy Ranch Seasoning, which I buy at the local Health Food Store.

Strands look bigger and thicker in the photo because the ones I am holding are just closer to the camera, but they all come out the size of a strand of spaghetti as you can see the strands on the paper plate.


FLAX BUNS & DESSERTS

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1/4 cup milled flaxseed
1/2 tsp. Splenda
1/2 tsp. baking powder
2 tsp. coconut milk or low carb milk
1 egg
1 1/2 tsp. butter or melted coconut butter

Mix dry ingredients in mug or small salad/soup dish. This bun was made in a small soup bowl and then transfered to a flat dish. Add wet ingredients and stir (letting mixture sit for about 3 or 4 minutes) and microwave for 2 minutes. (2 carbs). I added a little garlic powder to this bun which I will use for a turkey burger (or hamburger if you prefer) when I'm ready to eat. Just slice bun in half. Don't be scared to play with additional ingredients like a little onion, garlic, cheese, salt, dill, or other spices you might prefer. For desserts, use about 1 tsp. Splenda and 1 tsp. cinnamon. You can add some nuts or even some thin apple pieces. Total dessert is about 3.5 carbs. You can also use this bun instead of bread for a sandwich, and it is great with fat free cream cheese if you want to eat it just as it is, or toasted.


SWEET POTATO OR CARROT FRIES

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Just because white potatos are unhealthy, and we try eliminating them from our way of eating, doesn't mean you cannot enjoy some French Fries once in awhile by substituting regular potatos with sliced sweet potatos or carrots. You can fry them, but if you are trying to watch your cholesterol and trigylcerides at the same time, just cut them in strips, and put a little olive oil and seasalt in a bowl, and mix. Lay them out on a cooling sheet or with Parchment paper and bake for about 20 minutes in a 425 degree oven. I used three carrots in this photo and ate them with some breaded fish and a small side salad.


FLAXSEED APPLE CINNAMON MUFFINS

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1 1/4 cup milled flaxseed
1 tbsp. cinnamon
1/2 tsp. salt
2 tsp. baking powder
1 tsp. nutmeg
3/4 cup Splenda
1/4 cup milk (I use coconut milk)
1/4 cup water
4 large eggs
1/4 cup oil
1 tbsp. vanilla
Handful of walnuts chopped into small pieces
1 apple chopped into small pieces

Mix dry ingredients and then add wet ingredients and mix with mixer. Let batter rest will you chop and add apples and nuts and just stir in batter with a spoon. Bake in 350 degree oven for about 20 minutes or until toothpick comes out dry. Make sure to grease muffin tin good or use muffin papers. Not only are these very healthy, full of fiber, and very moist, you'll want to make them over and over again. I love them so much I decided to make a 9 x 13" cake and top with Low Carb powdered sugar. There is only .03 carbs in 1 tbsp. of the powdered sugar so if you cut the cake into 12 nice size pieces, you will actually get less then 1 tbps.


FUDGE

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1 6 oz. low fat cream cheese
1 pkg. sugar free chocolate pudding (1 oz. size)
4 tsp. Fat Free Half N Half or whatever milk product you use
2 tsp. vanilla
5 tsp. peanut butter
1/4 cup chopped walnuts

Let cream cheese get to room temperature and mix all ingredients together, putting the nuts in after everything is mixed. Butter a square 8 x 8" pan (I used a pie pan as my square pan had something else in it.) Chill in refrigerator. This is extremely smooth and has a wonderful texture.


DELICIOUS EGGPLANT

 

                              


SESAME CHICKEN & PEANUT SAUCE

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You will need:

2 pkgs. of Asian frozen vegetables or fresh if you have them.
1 pkg. skinless, boneless chicken strips or breasts
1/4 c. Carbquick, soy, or nut flour
1/2 c. peanutbutter
4 Tbsp. Sesame seeds
Dash of Garlic powder
1 can coconut milk
1/4 c. Lime or Key Lime juice
1/2 c. Agave or Splenda

Cut chicken into about 1" pieces. Shake in a bag with the flour and sesame seeds. Fry until golden brown. For the sauce, add the peanut buter, coconut milk, Agave or Splenda, dash of garlic, and the Lime juice and use blender to mix. Pour the sauce, chicken, and frozen Asian vegetables into a large pan and bring to a boil. I like to add a little more sesame seeds at this time. Entire recipe is 56 carbs and at 6 servings, that is less then 10 carbs. Agave has a very low glycemic index. Tonight I ate a tortilla shell filled with this dinner, but it can also be served with Shirataki Noodles if you like them, over a serving size of Dreamfield Pasta, or with a piece of low carb homemade or store bought bread. This is a very filling dinner. The tortilla shell and low carb bread has 4 carbs, Shirataki Noodles have 1 carb and Dreamfield Pasta has 5 carbs per serving so even with the various choices, this dinner will be just under 15 carbs total.

DIABETIC NOTE: My sugar was down to 98 at 8:16 because I just worked out, and I finished eating this meal at 8:45 and did another test at 10:25 and my reading was 94.


TURKEY SAUSAGE

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1 lb. ground turkey
2 tsp. sage
1 egg white
1 tsp. salt
1 tsp. fennel seeds
½ tsp. red pepper flakes
1/8 tsp. All Spice
1 tsp. thyme
¼ tsp. garlic powder
1 tsp. black pepper
1/8 tsp. nutmeg

Combine all ingredients and refrigerate overnight so spices can absorb into the meat. Photo shows 7 sausage patties but you can get 12 out of the recipe and freeze the others, which is what I did. Sausages will get plump as they are fried. If you want a spicier sausage, just increase the black pepper and red pepper flakes. If you are using a high grade of fat free turkey meat, add a splash of olive oil into mixture just prior to cooking. Each pattie is less than 1 carb, low carb bread is whole grain at 5 carb, and 1 carb for each egg. Total: <9 carbs for breakfast.


PEANUT BUTTER COOKIES

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1 cup Natural Peanut Butter
3/4 cup Splenda
1 egg
1 tsp. vanilla

Pre warm oven to 350 degrees. Line cookie sheet with parchment paper. No need to grease as peanut butter has enough oil in it. Mix everything together with a mixer and roll walnut size rolls in your palms. Lay 2" apart and cross fork both directions on top of rolls to flatten. Bake for 12 minutes. You can easily add walnuts or any type of nut you may prefer for an added ingredient. Makes 14 cookies.


TORTILLA BOWLS FOR DINNER AND DESSERTS

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I'm sure most people have seen the commercial for the tortilla bowl pans and I highly recommend them for use with the 4 carb low carb tortillas. Site can be found at: www.buyperfecttortilla.com.

These tortilla bowls bake in 5 minutes and can be stored up to a week in a sealed container. A great way not to miss bread when enjoying chili, a taco salad, fajitas, stew, or anything else your imagination can come up with. Photo shows a plain bowl, one filled with taco salad, and a dessert bowl sprayed with butter flavored spray and rubbed with cinnamon and Splenda and then later filled with some blueberry yogurt, added flaxseed and more fresh blueberries with a dollap of whipped cream. You can also use low carb ice cream, sugar free pudding, or an array of mixed berries for dessert. A lot of the low carb pie fillings can also be used in these crunch bowls.


6 CARBS FOR 3 TACOS

 

                              


FRIED GREEN TOMATOES

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These are a delicious side dish to serve with any meal. People have a tendency to think of tomatoes only being good if they are red, but green tomatoes are just as good if fried.

2 or 3 green tomatoes, sliced
Beaten eggs to dip tomato slices in
Salt and pepper
Carbquick to use for breading

Simply slice the green tomatoes, dip in beaten eggs and Carbquick, sprinkle on seasonings, and fry until nicely browned. If you do not have Carbquick (which can be bought online very easily and something I use a whole lot of for cooking and baking), you can bread them with low carb bread crumbs (see how to make them below), ground almonds, or ground pork rinds.


LOW CARB BREAD CRUMBS

 

                                              

There is no reason to give up breaded meat, or great desserts if you use you blender to grind the bread crumbs or various nuts that can easily replace an unhealthy graham cracker pie crust, or you use ground nuts in place of unhealthy white flour. Typical bread crumbs are 20 carbs per 1/4 cup, compared to 10 carbs per 1/4 cup of homemade crumbs. If you prefer seasoned bread crumbs, you can add some Italian Seasoning for added taste.


MASHED CAULIFLOWER

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1 small cauliflower
1 piece 2& or regular American cheese
1 handful of Mozerella cheese
2 tbsp. of bacon bits
1/2 chopped onion
Salt, pepper, some Parsley Flakes and a few dashes of Paprika
2 tbsp. of butter

Boil cauliflower, strain, and while the cauliflower is cooking fry or use your microwave to make the chopped onion tender in the butter, then add all the ingredients and mash by hand until it is the consisetency of mashed potatoes. As all these flavors come together, this is a delicious and healthy low carb side dish.


MASHED CAULIFLOWER, TOMATOES, AND HAM

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No need for unhealthy high carb potatoes when you can easily replace them with mashed cauliflower. See recipe above. Cooked or stewed tomatoes are one of the healthiest things to eat. Remember, the darker the color of the vegetable, the healthier they are. If you are just dying for potatoes, eat 3 or 4 little red ones as they do not have as much starch in them as the bigger ones, and will satisfy the craving. They too can be mashed, fried, or eaten whole with a little butter, parsley, and seasoning.


FRIED ZUCCHINI

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2 zucchini's cut in half and in strips. You can make how many you need to meet family requirements.
1 beaten egg or eggbeater, which is what I used
Seasoning to taste.
Carbquick, chopped pork rinds, soy or whole wheat flour.

For a good side dish try cutting fresh zucchini into strips or even slices. Dip in eggs and then cover and turn over each piece to get a nice coating of Carbquik, soy flour, dried low carb bread crumbs, or smashed pork rinds, whatever you have available. Add some sea salt and pepper and cover and fry until coating is nicely browned and zucchini is tender.


BAR-B-QUE SHREDDED PORK

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5 pounds cooked pork, and shredded
2 bottle Waldon Farm Hickory Smoked Bar-B-Que - fat, sugar and calorie free sauce.

This is a temendous dinner for large picnics for parties or to do what I did. I just baked the meat and sauce in a 350 degree oven to merge the tastes and once cooled, seperately bagged individaul servings and froze. Because this is so low carb you can serve on a 100% whole grain bun, or on low carb bread. When you are hungry and don't feel like cooking, just take from the freezer and put in the microwave for a fast meal.


IF YOU'RE NOT A BREAKFAST EATER

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Some people do not care to eat breakfast, but at a minimum at least enjoy a container of yogurt mixed with 2 tbsp. of milled flaxseed and a few berries. Both the yogurt and flaxseed keep your bowel system working to its best, and the Carbmaster brand of yogurt only has 4 carbs. I often eat this combination just for a late night treat or a dessert.


FRIED CABBAGE

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1/2 head of cabbage, sliced
1 sm. or med. sliced onion
1 sliced tomato
Garlic Powder, pepper, Italian Seasoning

This is a wonderful and very healthy side dish. Cabbage has so much fiber in it that it helps the body from absorbing the carbs coming from other foods you may be serving it with. Just add a little oil, mix in the veggies, add a little water and don't be scared of too much good garlic and Italian Seasoning. If you don't care for Italian Seasoning, another suggestion would be to use dill instead.


SALMON PATTIES

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1 can of salmon
1 chopped small onion
1 egg
2 pieces of low carb bread or 1/4 cup of low carb breadcrumbs
Seasoning to taste

I used two pieces of low carb bread in this recipe. By soaking them in water, I was able to mix them thoroughly with the other ingredients and then just fried in a little Cannola oil, covered, until browned and cooked fully. Since there really is hardly any carbs to speak of, the 12 carbs in the two pieces of bread only equates to 2 carbs per pattie.


MEATBALL CASSEROLE

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1 1/2# hamburger, ground turkey, or ground chuck
1 medium onion
1 egg
1 pkg. 12 oz. frozen mixed veggies
1 can mixed veggies
1 can Cream of Mushroom soup
Seasoning to taste, sea salt, pepper, garlic, bay, etc.

Heat oven to 350" and line 10" x 13" baking pan with foil. Mix hamburger, egg, onion, and seasoning and make into meatballs. Lay in baking dish and add all vegetables and can of soup and about 1/2 can water and a little more seasoning. Cover with another piece of foil and bake until meatballs are cooked through and tender. Since the canned mixed veggies are only 7 carbs for the entire recipe and everything else is so low carb, you can get that little bit of extra taste. You can get 6 servings from this recipe. I just used a little fried cabbage that I had frozen for a side dish instead of a salad. Sugar level was at 121 two hours after eating.


MATZA IDEAS

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Passover cannot be Passover if not for Matza, so it takes a lot of cooking and coming up with new ideas to make Matza a little more diabetic friendly since each sheet is 28 carbs. Here are a few ideas. Try eating just a half Matza and adding a really low or no carb side dish.

Pizza
This is a great snack with a small side salad. Heat oven to 325 degrees, cover pan with foil, and add your favorite pizza sauce, toppings such as peppers, onions, mushrooms and a lot of Mozarella Cheese. Vegan pre-cooked hamburger (which is really plant not meat based is a good addition, or the Vegan plant based Pepperoni). Bake for 10 minutes and if cheese is not turning a little brown in spots, turn on the broiler for a couple of minutes.

French Matza
Dip half a Matza into eggs or Eggbeaters (I personally prefer eggbeaters because it softens the Matza). I used the rest of the Eggbeaters and just fried it with seasoning and added sugar free syrup on the French Matza. You can also add some pepper, onion, tomato and a little cheese to make a small omelet out of the remaining Eggbeater. Another side might be yogurt or a piece of mellon or berries. If cooking for more people, allow 1/2 Matza, per person. There are 4 carbs in 1/4 cup sugar free syrup, but you won't need to use that much.

Cinnamon Matza
Spread butter over Matza and sprinkle a mixture of cinnamon and Splenda over it and put in the microwave for about one minute in order to melt the Splenda, cinnamon and butter. Nice sweet crunchy taste.

Other Ideas:

  • Garlic Matza Spread butter and garlic powder for a great taste to go along with a low carb dinner and heat in the oven or microwave. This can burn fast so you really have to keep your eye on it.
  • Chocolate Matza Mix and melt 1/2 cup butter, 1/2 cup Splenda Brown Sugar and spread over Matza. Spray oil on pan and bake for about 10 minutes. Take Matza out of oven and cover with 1 to 1 1/2 cups shredded unsweetened dark chocolate or sugar free chocolate chips and put back in oven until chocolate melts. Add some crushed nuts while still hot. Use a knife if necessary to get all the chocolate to cover all the Matza. This recipe can easily cover 3-4 entire sheets and can be cut/broken into smaller pieces.


  • ROAST BEEF DINNER

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    This is a dinner with a lot of taste. The combination of roast with gravy is delicious with a side of sweet and sour red cabbage and 1/4 steamed Acorn squash with butter and a little Splenda brown sugar. Perfect meal for a diabetic.


    LEFT OVER ROAST AND MUFFIN

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    Left over roast or any meat you want
    Green beans made with seasoning, butter, and walnut pieces
    Red, green, yellow peppers, 1 sliced tomato, 1 small onion cubed and sea salt, pepper, garlic, and lots of dill.

    This is an extremely low carb dinner that both looks and tastes wonderful. Because it is so low carb, a nice dessert can be added to top it off. With this meal, I enjoyed a nice lemon and poppy seed muffin made with Carquik, but could have been made with almond flour just as easily. One muffin is 4 carbs because I used 1/4 cup Splenda more then the recipe called for. Personally, I think they are so good by themselves that I chose not to frost them, but you could easily do so by using the cream cheese icing found lower down on the page and just add a little lemon juice or Lemon Crystal Lite. You could also add a little of yellow food coloring to give them a deeper yellow tone.


    STRAWBERRY CREAM PIE

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    1 small box of Instant Vanilla Sugar Free Pudding
    1 can (13.5 oz) of coconut milk
    2 cups of sliced strawberries
    2 individual tubes of Crystal Lite Wild Strawberry
    1 Dixie Carb Press and Bake pie crust

    Mix Pudding, Crystal Lite, and coconut milk, and then add half of the strawberries into pudding mixture with spoon. Use remaining strawberries to top the pie. Chill in refrigerator and add a dollop of Whipped Cream. If using Dixie pie crust, bake and let cool completely before adding the filling. You can easily use ground almonds or walnuts to replace graham crackers for a nut crust. 6 pieces from a 9" pie pan is 9.5 carbs each.


    SPICED MUFFINS

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    2 cups Carbquik
    1 cup Splenda
    1 1/4 tsps. nutmeg
    1 1/2 tsps. cinnamon
    I stick melted butter
    4 beaten eggs
    1/2 cup plus 2 tbsp. buttermilk

    Preheat oven to 350 degrees and spray muffin pan for easy removal. Mix dry ingredients well and the beaten eggs, melted butter, and buttermilk mixture into the dry mixture. Mix well. I stirred everything by hand and then used my mixer to complete. Fill muffin cups a bit more than half way and bake for about 20 minutes or until tops are golden brown. Allow muffins to cool in pan for a few minutes and they will come out of the muffin pan easily. Let them cool and either add low carb icing (you can find recipes lower down on the page). I filled the four middle ones with my homemade low carb strawberry jam. (<8 carbs per frosted muffin). For other varieties you may want to sprinkle the top with a Splenda/cinnamon mix while they are still hot, or add some walnut pieces to the mixture.


    BEEF PENNE RIGATE

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    3 slices thin cut beef
    32 oz. of beef stock (1 carton)
    1 sliced med onion
    Sea salt, pepper, garlic powder to taste
    1/2 bag frozen broccoli
    1 cup dry Dreamfield Penne Rigate

    Heat oven to 375 degrees and line 8" x 13" baking pan with Reynolds Wrap. Add onion, meat, seasoning, and broth. Cover pan and ingredients with Reynolds Wrap and bake until meat is almost tender. Add broccoli and Penne Rigate, recover, and bake for another 25-30 minutes until pasta is tender. Dreamfield elbows has the same amount of carbs so you can replace it instead of using the Penne Rigate if you prefer (10 carbs per entire recipe). Total recipe is <20 carbs, and this recipe makes three nice size servings, or <7 carbs per serving, as seen in photo.

    Since my dinner was so low carb, I decided to add a raspberry/coconut coffee mug cake for dessert. See recipe lower down on the page for the Coffee Mug Cake. In this one I substituted the lemon Crystal Lite with the raspberry, and instead of using almond flour I used 4 tbsp. of Carbquik, 2 tbsp. of coconut flakes, and one drop of coconut oil. I decreased the Splenda to three packets to allow for the sweetener in the Crystal Lite.


    CHICKEN THIGHS AND VEGGIES

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    8 chicken thighs, 12 tenders or 6 breasts
    1 12 oz. pkg. frozen mixed vegetables
    1 can green beans
    1 can chicken broth
    Hot/medium red pepper sauce
    Sea salt, pepper, garlic powder

    Use a large baking pan and cover with Reynolds Wrap for easier cleanup. Preheat oven to 400 degrees. I could have easily put 8 thighs in one pan, but decided to use four so I could bake the other 4 with hot sauce. I baked them all in the same oven covering them with another piece of Reynolds Wrap to keep the steam in. Add all ingredients together and cook until meat is almost tender and add the frozen veggies. Cover until meat is real tender and then take off the top and let the oven brown the meat. With the hot thighs, I just did the same thing but covered them with the hot sauce instead. The entire recipe is 44.10 carbs, or <11.3 for four servings. Bottom pic is just an idea for left overs. Sweet and Sour Cabbage recipe is further down on the page.


    COCONUT CREAM PIE

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    1 pkg., 10 oz. sugar free vanilla pudding
    1 13.5 oz. can of Coconut milk
    3 drops of coconut flavoring
    1/2 8 oz. carton of whipped topping
    6 tbsp. unsweetened coconut flakes
    1 pkg. Dixie Carb Press N' Bake Pie Crust Mix

    Dixie Pie Crust only has 7 carbs per 9" pie crust. Follow instructions on Crust Mix and let cool.

    Mix pudding, coconut milk, flavoring, and unsweetened coconut mixture with spoon and then mix the whipped topping into it. Fill cooled pie crust and put in refrigerator for a couple of hours. I just added a little bit more of the whipped topping that was left over before I enjoyed my piece of pie. 11.2 carbs per piece. You can get seven pieces from one pie. I used Chaokoh Coconut Milk in this recipe. For a double crusted pie using a sugar free canned cherry filling, it comes to 10 carbs, per piece. Dixie Diner Crust can be purchased through www.netrition.com and is $5.89 a box, or three crusts per box. It can be used for anything that needs a baked crust and is very tasty. This coconut pie would also be good in a nut crust. Just use nuts in place of graham crackers. You can find the recipe lower down on the page.


    CARBQUIK BROWNIES

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    4 ounces unsweetened baking chocolate
    3/4 stick butter
    2 cups Splenda
    2 tsp. vanilla
    4 large eggs plus one yolk
    3/4 cup Carbquik
    1/2 cup chopped walnuts

    Heat oven to 350 degrees and grease bottom and sides of 9x9x2" pan. I use cooking spray. Melt chocolate and butter on stove, stirring constantly, then let it cool a little and add the Splenda and set aside. Beat eggs and vanilla on high speed until it foams. Add chocolate mixture on low speed. Add Carbquik and nuts until blended and spread into pan. Bake 15 to 20 minutes until top springs back and brownies start pulling away from sides of pan.

    This recipe makes 16 brownies. 2 carbs each if unfrosted and 3 carbs if frosted. Today I just used chocolate sugar free frosting, but a homemade frosting is listed in recipes below. These are nice and moist.


    MEDITERRANEAN FISH FILLETS

     

    Makes 6 portions
    Prep Time: 10 mins
    Cook Time: Twenty minutes

    Ingredients:
    1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy
    1 tablespoon extra virgin olive oil
    1/2 cup finely chopped onion
    1 can (14 1/2 ounces) diced tomatoes, drained
    1/2 mug pitted Kalamata, green or black olives, cut by 50 % lengthwise
    2 tbsps white wine
    1 teaspoon Basil Leaves
    1/2 teaspoon Garlic Powder
    1/4 teaspoon Thyme Leaves

    1. Preheat oven to 375°F. Coat baking dish without any stick cooking spray. Put fish in single layer in baking dish. Gently salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking to 15 minutes.

    2. At the same time, heat oil in medium saucepan on medium heat. Include onion; cook and stir 5 minutes or until softened. Include tomatoes, olives, wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.

    3. Remove fish from oven. Spoon sauce over fish. Come back to oven; bake 5 minutes longer or until fish flakes easily having a fork. Serve quickly.

    Diet Information per serving:
    Calories: 201
    Fat: 9 g
    Carbohydrates: 5 g
    Cholesterol: 37 mg
    Sodium: 477 mg
    Fiber: 1
    Protein: 25 g

    Pamela Robinette is writing for the Mediterranean recipes menu website, her personal hobby blog dedicated to tips to help people eat healthy following a Mediterranean style diet. Please see her article on "Fish and Stroke" on the "Medical/Cooking Facts" page.


    LOW CARB FISH DINNER

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    I've coated my two pieces of fish with Carbquik, egg, and then Carbquik again, added some sea salt and fried until tender. If you do not have access to Carbquik, you definitely can use almond flour to do the same thing. I just used left over green beans made with butter, seasonings and some flaxseed, and a small bowl of the Sweet and Sour Red Cabbage (you can find the recipe below). With some Tarter Sauces for dipping, this is a very filling dinner, lots of flavor and extremely low carb.


    CHICKEN SALAD ON PITA

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    A wonderful filling lunchtime meal is chicken, turkey, tuna, egg salad or sliced turkey or ham on a Joseph's Flax, Oat Bran and Whole Wheat Pita Bread. I like to warm up my pita pocket in the microwave and then add my meat or salad topped with some cool crisp lettuce. Joseph's Pita Bread only has 60 calories and 4 carbs, per one whole pocket. Because the carb count is so low, I've added one of my blueberry muffins as a dessert. The recipe can be found lower down on the page and only has 1.5 carbs per muffin. Because these low carb pita pockets can only be found on the internet, I order mine from www.netrition.com. There are six pockets per pack, but I typically buy several packs at a time and freeze them for future use. These are great for Diabetics.


    SWEET AND SOUR CABBAGE

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    1 med. head red cabbage or 1/2 head extra large cabbage
    1 med. sliced onion
    1 tbsp. bacon bits
    2 tbsp. whole wheat flour or Carbquick
    1/4 cup Splenda brown sugar
    1/4 cup water
    3 tbsp. white vinegar
    Enough Canola/Olive oil to brown onions, about 2 tbps.
    Seasoning to taste

    Add sliced cabbage in about one inch of water and cover until the tenderness you prefer. Drain out any excess water. Stir onions in oil until tender and scoop out onions and add them to the cabbage. In the oil, add brown sugar and flour and mix, then add in vinegar, seasonings, bacon bits, and water. Stir to mix thoroughly and then add the cabbage and onions back into the pan and continue to mix. This is a fantastic side dish for any meat. You can easily replace the cabbage with small pieces of chicken breast for a sweet and sour meat dish.


    CREAM OF BROCCOLI SOUP

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    1 thinly sliced onion
    2 tbsps. butter
    2 stalks of cut up fresh broccoli
    2 cans Cream of Chicken soup
    1 can of water
    Seasoning to taste
    1 cup shredded Cheddar cheese

    Melt butter and add vegetables and mix until veggies are nicely covered. Cover pan and let slowly simmer until veggies have softened a bit. Add liquids and seasoning, and bring to a boil and continue to simmer until veggies are soft. Put mixture into a blender and add the cheese and blend until you get a nice creamy consistency. Diabetics: My sugar level was 131 about a half hour before I ate a nice size bowl of soup and two hours later it was 109, so had I been hungrier I could have had a nice salad or something else low carb with it.


    LAZY STUFFED CABBAGE

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    1/2 shredded large cabbage
    1 sliced medium onion
    1 lb. hamburger
    1 pkg. Kalbasa cut into sm. slices
    2 lge. cans of diced tomatos
    Sea salt, pepper, garlic
    Water to almost cover food

    Slice and add ingredients to crock pot, and alternate layers with meatballs, starting with cabbage and onions on bottom and working upward. I like to liquefy one can of the tomatoes, but I also add the juice from the other can. In this recipe I had replaced one can of tomatoes with tomatoes that I had frozen, and just liquefied them first. Since I had a lot of tasty juice left over after cooking, I simply sliced the other half of the cabbage and froze in individual sized bags for future use.

    If cabbage or certain other cooked vegetables gives you a bloated feeling and gas, add two tbsp. of flaxseed to each soup bowl. Eating flaxseed is the healthiest thing you can do for yourself, be it in cereal form, added to a salad, or mixed in other foods. 2 tbsp. of flaxseed will give you your daily recommended amount of fiber. Please read the article on the "Medical/Cooking Fact" page to see how and why flaxseed is so healthy, and look for other recipes made with flaxseed.


    PIZZA

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    1 1/2 cups Carquick
    1/3 cup hot water
    Italian Seasoning to taste
    1 cup shredded Mozzarella cheese
    1/4 can pizza sauce
    Sliced Pepperoni to cover

    Grease 12" pizza pan and heat oven to 450 degrees. Stir Carbquick, Italian Seasoning, and hot water and mix until a soft dough forms. Knead for 2 or 3 minutes until dough is easy to handle. Press dough in pan and top with pizza sauce, pepperoni, browned hamburger, peppers, or anything else you may like on your pizza. Bake for 12 to 15 minutes. Each piece is about 3 carbs with the toppings and you can get eight pieces from one pie. If you do not have Carbquick, there are other pizza recipes lower down on this page.


    BREADED PORK CHOPS & VEGGIES

     

                                                  

    Once the meat browns and all juices are locked inside the breading, lower the heat and keep covered until meat is tender and thoroughly cooked. In the vegetables, very little Canola or Olive Oil is needed as the tomatoes will give off just enough juice to make the veggies tender, once covered and cooked to the texture you prefer. By adding a little dill, garlic, salt, papper, or Italian Seasoning, you can make a wonderful side dish with whatever veggies you happen to have in the house.


    HAMBURGER CASSEROLE

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    3/4 cup shredded cheese
    1 med. chopped onion
    1 lb. hamburger
    2 cups chopped cabbage
    Salt and pepper to taste
    1 tsp. chopped garlic
    Two splashes of hot sauce
    1 tbsp. chili powder
    1 - 14 1/2 oz. canned diced tomatoes

    Preheat oven to 375 degrees. Spray baking pan with canola or olive oil or Pam. Brown hamburger, onion and garlic on stove top. When meat is browned, add cabbage, seasonings, and canned tomatoes (including juice)and mix everything together for a couple minutes. Pour into the sprayed baking pan and top with the shredded cheese. Bake for 25 minutes. Very low carb, filling, and tasty.


    NO COOK FREEZER JAM

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    2 16 oz. containers of strawberries
    1 1/2 cup Splenda
    1 pkg. Freezer Jam Pectin
    5 - 8 oz. jars

    Crush fruit and sugar and let stand 15 min. Add pectin, stir, and let sit for 5 min. I used my blender to crush my strawberries, blueberries, and blackberries, ladle into jars leaving 1/2" on top. They will keep in the freezer for 1 year, or in the refrigerator for 3 weeks. By using the blender you can blend enough to either liquify them or make your jam with small bits of the strawberries left in it. Blackberries are great too. In winter you can use frozen fruit to make the jam. I also made five jars of frozen blueberries. You will need 36 ozs., or 3 - 12 oz. bags. Just leave the frozen ones out on a counter to thaw out. Also good on flaxseed bread, the coffee mug chocolate cake recipe below or as a topping for low carb ice cream, or mixed in with yogurt.


    CHICKEN BROCCOLI SOUP

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    3 stocks of broccoli, cut into smaller pieces
    1 medium sliced onion
    Homemade or one can of chicken broth
    1 can Cream of Chicken soup
    Dreamfield spaghetti broken into noodle sized pieces
    Seasoning to taste

    You certainly can add some mini carrots to this soup if you choose to, or even a few chicken tenders. Add everything together and add enough of the broth to cover all ingredients. Cover and cook until broccoli is tender. I found by adding a can of Cream of Chicken soup it makes the soup much more substantial.


    THREE IN ONE ROAST DINNER

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    Fall and winter are almost on us, so here is a three meal recipe from one large and thick roast.

    1 nice size thick roast
    1 sliced med. onion
    Water to cover
    1 pkg. of mini carrots
    Seasoning to taste

    I put everything into my crock pot until the roast was really tender.

    First night I had sliced beef roast with a salad and some carrots and other side veggies.

    Second night I used the broth, small pieces of the roast, left over carrots, onions, and added some broken Dreamfield spaghetti into noodle size pieces, along with some broccoli. By using a crock pot, the juice will turn out exceptionally good for soup. This makes a large bowl of soup, and you can easily get 5 or 6 individual soup bowls full.

    Third night I used the remaining roast and added some Walton Farms Bar-b-que Sauce which has no carbs, and made a sandwich of hot beef on Whole Grain/Flaxseed bread, mustard, and a low carb dessert.


    STUFFED PEPPERS

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    1 lb. hamburger
    3 or 4 tbsp. of milled flaxseed
    4 or 6 green peppers, cut in half
    1 reg. size can tomato soup
    1 reg size can stewed tomatos
    1 medium chopped onion
    3 or 4 pieces of single Kraft Velveeta 2% cheese, or about 1" if in a bar.
    Salt, pepper, garlic to taste

    Mix onion, hamburger, flaxseed, seasonings and mix with 3 or 4 pieces of Kraft cheese sliced or about 1" thick bar cheese, and cut into small squares. I cut my peppers in half but you can take out the stem and use the whole pepper, and stuff with mixture. I tend to like stewed and diced tomatos, but if you prefer you can use a can of tomato soup or tomato sauce along with a can of stewed or diced tomatos. Put in a large bowl and microwave for 35 minutes. Because there is nothing else in the dish that has a significant amount of carbs, you can easily eat a piece of flax, low carb, or whole grain bread. I just added a cucumber salad with a few grape tomatos, bacon bits, and walnuts, with Ranch Dressing. I topped it off with a glass of Raspberry Chrystal Lite.


    FLAXSEED CEREAL

     

                                                  

    2 tbsp. milled flaxseed
    2 tbsp. ground almonds or walnuts
    1 pkg. sweetener
    hot water

    Mix dry ingredients and add just enough hot water to make a cereal at the consistency of cream of wheat or oatmeal, or to your preference. Top with a little fat free half and half or whatever milk product you like.


    FRITTERS

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    1/2 cup Carbquick
    3 eggs
    1/2 cup Splenda
    1/4 cup milk or to texture to be spooned out

    Heat oil (cannola or olive) in frying pan. Mix all ingredients until it is smooth and easy to spoon into pan. These cook rather quickly so make sure to turn them over. I included one with Splenda and 2 with my favorite sugar free jam for suggestions, but they are good just plain. Small thin pieces of apple can be added to the mixture. I typically make enough batter to last 3 or 4 days in the refrigerator.


    HEALTHY SUMMER SALAD

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    There is nothing better then a cold salad on a hot summer day. Remember the darker and brighter the color of a vegetable, the healthier it is. This salad is a combination of red lettuce, pepper, tomato, cucumber, bacon bits, walnuts, and Ranch Dressing. The nice thing about a salad is that you can use or not use anything to your liking. For more fiber, you can also add 2 tbsp. of milled flaxseed.


    PEANUTBUTTER BALLS

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    1/2 cup creamy peanut butter
    1 - 8 oz room temperature cream cheese
    1/2 tsp. cinnamon
    1/4 cup Splenda
    1/4 tsp. vanilla
    Crushed almonds, walnuts, or any other nut you may like.

    Combine all ingredients except for the nuts and mix with electric mixer. Chill for a minimum of 1/2 hour and roll into size of a walnut. Roll balls into crushed nuts (this photo shows the coarse almonds), and chill until served. I haven't tried it yet but I would believe that even the crunchy peanutbutter would be good.


    FLAXSEED FLAT BREAD

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    6 med. beaten eggs
    ½ cup water
    1/3 cup oil
    1 tsp. Salt
    1 Tbsp. baking powder
    2 cups flaxseed
    3 packets of sweetener

    Preheat oven to 350 degrees. Spray oil on parchment paper. Mix all dry ingredients and add eggs, oil, and water. Let mix rest for about 5 minutes. Spread approx. 1/2” thick and bake for about 20 minutes or until you can press down on top and it feels firm. Flaxseed has 2,400 miligrams of Omega-3, per serving, or two tablespoons. Flaxseed is all fiber so it is wonderful for your intestinal track. Adding a little sugar free raspberry jelly on a piece of this flat bread is a real treat. The photo is 1/2 of the recipe.


    BAR-B-QUE MEATS

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    Bake chicken breasts, tenders, or ribs until almost done. Frozen meat works well if you cover your baking dish with Reynolds wrap to steam the meat).

    1 small minced onion
    1 small 6 oz. can tomato paste
    1 can of water
    1/4 cup oil
    3 Tbsp. mustard
    2 Tbsp. Worcestershire Sauce
    1/2 tsp. garlic powder
    2 Tbsp. bacon bits
    1 can diet cola
    1 Tbsp. vinegar
    4 Tbsp. brown sugar Splenda
    2 Tbsp. Sugar free artificial honey

    Put all ingredients in pan and simmer for 30 minutes. Sauce will thicken a little as it cooks down. The nice thing about this recipe is there is enough to cover ribs and chicken. If you want it a little spicier, you can always add more Worchestershire or your favorite hot sauce, or to make sweeter, use more artificial honey or Brown Splenda. If you do not have bacon bits, fry 3 strips of bacon and use the drippings in place of the oil.


    FLAT TACO ON LC TORTILLA

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    1 pound hamburger, lightly browned
    1 pkg. taco seasoning
    3/4 cup water
    Mozzerella cheese
    Salsa or hot sauce

    Brown hambuger and add seasoning and water and cover until it cooks down. Spread on low carb tortilla (5 carbs) and top with cheese, salsa/and or hot sauce. Put in microwave just until cheese melts. Serve with a vegetable. Picture shows cucumbers in Balsam vinegar.


    TOMATO/FETA SALAD WITH GRILLED CHICKEN

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    1 tomato cut up
    Handful of Feta Cheese
    Ranch Dressing
    Seasoning to taste
    Grilled chicken

    This is a very low carb and perfect lunch/or dinner on a hot summer day. You can easily add a handful of walnuts, or chopped onion into the salad for a crunchier taste and more protein. Spluge by topping it off with one of the desserts listed on this page.


    HOT PORK SANDWICH

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    4 thick pork chops
    1 can mushroom soup
    1/2 can water
    1/4 sliced onion
    Salt, pepper, garlic to taste
    1 slice low carb or whole grain bread (6 carbs)

    Bake pork chops and other ingredients at 400 degrees until tender. Cover baking dish with Reynolds Wrap so meat will steam through. You can easily replace the pork chops with hamburger patties or chicen tenders.

    Add a handful of walnuts (or almonds), your seasonings and butter to green beans for a little crunch and extra flavor.

    Cut up a small to medium tomato and mix with Feta Cheese and Ranch Dressing. Season to taste. Entire meal is <18 carbs>


    HOT DOGS AND VEGGIES

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    Olive oil for pan
    1 sliced small tomato
    4 strips of diced pepper
    Sliced broccoli (about 3-4 buds)
    Sliced cauliflower (about 3-4 buds)
    1/4 sliced onion
    2 hot dogs
    2 squirts of ketchup
    Approx. 1/8 cup of water

    Cook all ingredients, incuding the hotdogs in a covered pot. As the juices join together they will add a fantastic taste to your hotdogs.


    FILLING BREAKFAST

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    Instead of going through the trouble of making and folding an omlet, let it spread out across the pan. I used 3 eggs, onions, chopped pepper, chopped ham pieces, chopped broccoli, and shredded cheese. Add seasoning to taste and mix all together in a bowl. By adding a lid to your pan, the egg/cheese will make a nice browned bottom, adding extra flavor. This will easily be enough for two people as it is extremely filling. Because it is so low carb, you can easily add a piece of low carb or true whole grain bread (6 carbs) to finish off the breakfast treat.


    ALTERNATIVE SALAD

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    To my diabetic readers, try alternating full meals with various salads for lunch or dinner. Often people associate lettuce for salads, but don't forget about egg salad, turkey or chicken salad, ham salad, tuna salad, macaroni salad (made with Dreamfield Pasta) using lettuce or other greens like raw spinich or cabbage for a base. Often if my last test is higher then what I want it to be, I'll turn to a salad for my next meal to even out the day.

    Purple or green cabbage sliced
    Diced red, green, orange or yellow pepper
    Diced cucumber and tomatos
    Few green or black olives
    Cut slices of ham, salami, or turkey
    Handful of shredded cheese
    Dressing, salt, pepper.

    The brighter and darker the colored vegetable, the healthier. You can also put some egg slices or cauliflower (like I did) in or around the salad, or even break up a low carb tortilla or walnuts for some "crunch". Very low carb and very filling.


    TACOS

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    1 pound hamburger
    1 pkg. taco seasoning
    3/4 cup water
    Low carb taco shells
    Sliced tomato, lettuce, 2% grated cheese
    Hot sauce to taste

    Brown hamburger slightly and add taco seasoning, 3/4 cup water and cover and let steam until sauce thickens and reduces. I made 3 tacos here for a total of 12 carbs for the shells, or 4 carbs each. Taco seasoning has 16 carbs per pkg and I used about 1/4 of recipe to fill tacos so that is a total carb count of 16. This recipe was made with the hard and formed white corn taco shells, but is also very good with the soft low carb tortillas, which have 5 carbs each, but since the soft shells are much bigger, I can only eat two at a time for a total carb count of 14 carbs. Because the hard shells are hard to find in my location, I order them from the internet and keep a good stock at the house. See the Taco Salad recipe further down the page.


    BAKED CHICKEN AND VEGGIES

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    Chicken tenders or breasts
    1 can cream of chicken soup
    1/2 can water
    Salt, pepper, garlic
    Paprika and parsley for added taste

    Heat oven to 375 degrees. I used frozen chicken tenders in this recipe. I always put foil on the bottom of the baking pan to save on cleanup. Pour soup, water, and seasonings and bake until tender, covering with more Reynolds Wrap to steam the chicken. Cream of chicken soup only has 15 carbs for entire recipe.

    Steam vegetables. This recipe has mini carrots, broccoli, and cauliflower. I covered them with some of the delicious gravy, and served with a bowl of sugar free jello with strawberries cut up in it, and topped with whipped cream. Easy, filling, and very low carb.


    CHEESECAKE

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    Just one of the fantastic recipes by Carbquik, 90% less carbs then Bisquick. I used a square baking pan but you can use a pie pan instead.

    3/4 cup Splenda
    2 eggs + 1 yolk
    1/2 cup Carbquick
    2 tsp. vanilla
    2-8 oz. fat free cream cheese at room temp.

    Mix all ingredients in blender and pour into sprayed pan. Sprinkle a little Carbquick in the pan before pouring the mixture into it. Bake at 350 degrees for 30 min. The bottoms and side will turn a real tender tan color. Let cool.

    Sour Cream Topping

    1 cup sour cream
    2 tbsp. Splenda
    1/2 tsp. lemon juice

    Hand mix and put on top of cheesecake or add strawberries or raspberries on top. 6.2 carbs per serving with sour cream topping. 8.3 carbs for sugar free cherry topping.

    Alternative I used the same recipe but added 3 drops of coconut oil and 1/4 cup unsweetened coconut to the recipe, and and adding it to the sour cream topping with sprinkled coconut flakes. Midway of the baking, I put a piece of Reynolds wrap over it (about 10 minutes) so the coconut flakes would not get too brown. For a variation, I replaced the sour cream topping with the cherry one in a 9" pie pan and allowed 8 servings.


    ITALIAN SAUSAGE DINNER

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    1/2 head sliced cabbage
    1/2 sliced onion
    1/2 sliced pepper
    1/2 pkg. frozen Broccoli
    3 or more Italian sausage
    1 large tomato
    5 small red potatos cut in half
    Salt, pepper, and loads of Italian Seasoning

    Put a little olive or canola oil in pan and add sausage, vegetables, and spices. Add a small amount of water to create steam and cover until meat and veggies are done. After my vegetables were cooked, I let my sausage brown a little more. Extremely low carb so this can have a nice low carb dessert or low carb bread.


    CARBQUICK CINNAMON BUNS

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    If you haven't tried Carbquick, it is the equivalent to Bisquick but has 90% less carbs. You can make anything from biscuits, pizza crust, cinnamom buns, brownies, pancakes, waffles, dumplings, and so much more. Biscuits have only 2 carbs.

    These scrumceous cinnamon buns were made in a muffin tin and topped with butter, artificial brown sugar, and walnuts. I added more cinnamon to the batter itself, which makes them even better. Each bun only has 4 carbs.

    You can purchase Carbquick online.


    CORNED BEEF AND CABBAGE

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    1 corned beef
    1/2 head of cabbage
    1 frozen pkg. of oriental veggies
    A few small red potatoes

    I made the meal in a crock pot and added the oriental veggies for additional taste. I did use a handful of small red potatoes because the meal is so low carb. The bisquit was made from Carbquick and only has 2 carbs per bisquit.

    For my diabetic readers, I took my blood level just before eating and again 2 hours after so you could see how much food you can eat and still be within a normal range.


    LAZY BEEF VEGETABLE SOUP

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    1 small roast
    1/2 sliced onion
    1 package frozen mixed veggies
    (Carrots, broccoli, cauliflower)
    2 cans beef broth
    1 serving size of Dreamfield Pasta
    Pepper, garlic to taste, broth has salt in it

    Bake onions, roast, and seasoning, covered with Reynolds Wrap, in a 350 degree oven until meat is tender. Add mixed veggies the last half hour or so. Break Dreamfield Spaghetti into noodle size and boil until tender. Drain and add noodles, soup, and veggies into large bowl. You can break up the meat into smaller pieces and include in the soup, or use as another meal, which I do.


    RASPBERRY OR OTHER FLAVORED PIE

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    1 regular size pkg. of instant sugar free vanilla pudding
    1 1/2 cup milk (I used Soy Milk for less carbs)
    1 tub Crystal-Lite Raspberry Ice Powder (a little less if you don't want it as strong tasting)
    1 8 oz. pkg. whipped topping

    If you just want to make a pudding instead of a pie, use 2 cups of milk. Mix milk and pudding until it starts to thicken and add Crystal-Lite. You can use any flavor you want including lemon. Fold most of the whipped topping in the mixture and save a little to decorate top or use on another dessert.

    Crust

    1 cup ground almonds or walnuts
    1/4 stick of butter (melted)
    1 tbsp. Splenda

    Mix like you would a graham cracker crust and bake for about 4 or 5 minutes at 350 degrees, or just long enough to hold crust together. Cool, fill, and refrigerate until firm.

    Any sugar free pudding like chocolate or butterscotch can also be used for a pie filling, just use less milk to make it firmer so it is easier to cut.


    ALMOND LOAF CAKE

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    2 cups fine almond flour
    1 tsp. baking powder
    1 tsp. vanilla
    Grated rhine of lemon or 1 tsp. lemon flavoring
    5 large eggs
    1 cup Splenda
    1 cup butter

    Preheat oven to 350 degrees. Grease Loaf pan or 8" x 8" baking pan. Bake 50 minutes or until toothpick comes out clean and cake is a nice brownish color.

    With mixer, beat Splenda and butter until smooth and add one egg at a time. Add almond flour, baking powder, vanilla and lemon flavoring or grated rhine, adding a little at a time.


    ALMOND PUMPKIN CAKE

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    There are two different ways to make the same recipe. By using finely ground almond flour you will get a cross between a pumpkin pie and cake. By using the coarse flour (which is shown in picture), it is a true cake only.

    1 15 oz. can of pumpkin
    1 tsp. Pumpkin Pie Spice
    1 cap of Vanilla
    1 tsp. Baking Powder
    1 cup Splenda
    2 cups (fine or coarse flour)
    5 eggs (large)

    Beat Splenda, pumpkin, vanilla, Pumpkin Pie Spice and Baking Powder. Add eggs and then the four. If you are using the coarse ground flour, add 1/4 cup water. Preheat oven to 300 degrees, spray 8" x 8" baking pan. Cut cake into 9 pieces or 7.1 carbs. You can top cake with a low carb frosting or whipped cream.


    WINTER VEGETABLE SOUP

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    2 cans beef broth
    1 lge can of diced tomatoes
    4 or 5 carrots, cut in half or quarters
    4 sliced celery stalks
    1 onion
    1/2 cabbage, cut in half
    2 bay leaves
    1/2 can green beans
    1 package stew meat
    Salt, pepper, garlic powder
    Dreamfield Pasta broken into noodles
    Enough water to cover everything

    Cook for 2 or 3 hours until meat is tender. This is a tasty soup and very low carb, but very filling. Dreamfield Pasta only has 5 carbs per serving so 1/2 box is 15.7 for entire recipe for a large pot of soup. Because this is such a large recipe, remainder of soup can be frozen.


    ALMOND CINNAMON COOKIES

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    1 1/2 cups ground almonds
    1 cup Splenda
    1 cap of Vanilla
    1/4 tsp. cream of tartar
    1/4 tsp. baking powder
    1 egg (large)
    1 stick of softened butter
    Small bowl or baggy with Splenda/Cinnamon mix

    Beat butter till creamy and add almonds slowly, Splenda, Baking Powder, Cream of Tartar, egg and Vanilla and beat well. Cover and put in refrigerate for about 1 hour or more. Roll chilled mixture into walnut sized balls and then shake inside bag of Splenda and Cinnamon or roll them in a bowl or cup to cover each. Place about 2' apart on ungreased cookie sheet and bake for 10-12 minutes in preheated oven set for 350 degrees. I got 26 cookies and they are light and tasty. Next time I'll try them with ground walnuts. 1 1/2 carb per cookie, but bet you can't stop at one!!!


    TACO/FAJITA COMBO

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    1 pound hamburger
    1 small onion cut in small strips
    1 green (or other colored pepper},cut in strips
    1 pkg. Fajita Seasoning Mix
    (12 carbs) 1/2 cup water
    Low Carb wheat soft tortillas (5 carbs)

    Brown onions, peppers, and hamburger, add Fajita Seasoning and cover for it to cook down a bit. I spread my combo on a hot tortilla and added lettuce and tomato pieces and sprinkled it with hot sauce (no carbs). This was so good that I ate two and my sugar level was only 127 at the two hour point. Shredded cheese would be good on this too.


    PANCAKES

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    Since I experiment with food so much, I don't always measure things but you ladies know what I'm talking about. I just put almond flour (I would guess about 3/4 cup) into a small bowl, added one egg, a capful of cannola oil (about 1 tblsp.) and enough half and half to make a nice pancake batter. It made three nice size pancakes. You can use directions from any pancake recipe substituting the unhealthy white flour with almond flour. The almond flour doesn't bubble on the top like regular flour so you will have to watch when it browns on the bottom before turning over. I topped it off with butter and sugar free syrup. They are absolutely delicious. Almond flour only has 3 carbs per 1/4 cup, is very healthy, and does not spike sugar levels. For my diabetic readers, my sugar was at 128 two hours after eating three of them.


    BROWNIES

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    6 tbsp. butter
    1 cup Splenda
    1 cup almond flour
    1 tsp. Baking Powder
    8 oz. Cream cheese (I used low fat)
    4 pieces melted unsweetened chocolate squares
    2 eggs
    1 tsp. Vanilla
    ½ cup walnuts

    Preheat oven to 350 degrees. Grease and flour 8” x 8” pan (I use spray oil), beat butter and cream cheese, add melted chocolate and eggs and mix well and then add baking power, Splenda, and flour and mix before you add vanilla and nuts. Make sure all ingredients are at room temperature prior to making. Bake for 30 minutes, or until toothpick comes out clean. No need for any milk in this recipe. Moist inside and not overly sweet. My sugar level was 128 two hours after eating a brownie and having a cup of coffee.


    ALMOND FLOUR CARROT CAKE

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    2 cups almond flour
    1 cup Splenda
    1 cup grated carrots
    1 1/2 tsp. nutmeg
    3 tsp. cinnamon
    1 1/2 tsp. cloves
    1 1/2 tsp. baking powder
    1 tsp. salt
    3 eggs (room temperature)
    1 1/2 tsp. vanilla
    1 stick butter (room temperature)

    Preheat oven to 350 and spray pan. Cream butter, Splenda and vanilla until fluffy. Add 1 egg at a time until mixed, add diced or shredded carrots, and dry ingredients. Bake for about 40 minutes. You can add a handful of walnut pieces for added flavor. Allow cake to cool.

    Frosting

    Mix 1 tsp. vanilla, 1 stick of soft butter (room temperature), 1 cup Splenda, and 1-8 oz. package of no fat cream cheese (room temperature). I decided to put some walnuts on top since I forgot to add them into the cake mixture.

    NOTE TO DIABETICS: At 8:53 PM my sugar was 111. I ate a piece of cake at 9:15 PM and at 11:00, my sugar was exactly 111 again. Now I know I can eat two pieces!


    TWO MEALS FROM ONE

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    The picture on the left is stuffed green peppers, and the picture on the right is stuffed cabbage soup.

    Stuffed Peppers

    1 lb. hamburger
    2 to 4 green peppers cut in halves
    1 small onion, chopped
    2 or 3 pieces of 2% cheese cut in squares, about 1/2" thick
    Salt, pepper, garlic to taste
    1 small can tomato sauce
    3/4 can of water

    Mix ingredients and stuff peppers. Make small meatballs out of remaining meat, pour liquid over and put in microwave for about 35 or 40 minutes until peppers are soft.

    Stuffed Cabbage Soup

    1/2 bag of shredded coleslaw (or cut your own cabbage)
    Slice Polish Sausage into small pieces. I used about a 6" piece of sausage. Cover with just enough water and cook until cabbage is soft. Add remainder of the Stuffed Pepper sauce, and break up the extra meatballs. Quick, easy, and oh so good!


    CHICKEN SALAD WITH CABBAGE

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    If you're tired of tuna salad, try making chicken, turkey, or egg salad and lay it on a bed of shredded cabbage instead of lettuce.

    1 can white chunk chicken, or left over chicken/turkey or egg salad
    A little chopped onion
    A little chopped celery
    Handful of walnuts
    Salt and pepper to taste
    Mayonaise

    One can of white chicken chunks has zero carbs.

    Surround chicken salad with sliced cabbage instead of lettuce for a change, add a few pieces of tomato and chopped green pepper and drizzle your favorite dressing on it. I used Blue Cheese Dressing in this recipe.

    Perfect for a lunchtime snack or on a real hot day when you are not in the mood to cook and want something cold.


    CUBED STEAK AND STEAMED VEGGIES

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    In this recipe you can use hamburger, chicken, fish, or cubed steak. Simply dip into beaten egg and then into crushed almonds or crushed pork rind (the pork rind will take on the taste of whatever meat you are using).

    Here I have steamed a combination of green beans, carrot slices, a little broccoli, and mushrooms. Add butter, salt, pepper, garlic powder, and a little bit of Paprika.

    Add a serving of cottage cheese and you have a delicious and filling, very low carb dinner.


    PHILLY STEAK/CHEESE SANDWICH

     

    1 large whole wheat low carb tortilla
    1 frozen Philly Steak
    Few strips of green pepper
    1/4 sliced onion
    2 slices fat free veggie cheese
    1/2 sliced cucumber
    Balsamic Vinegar
    Salt and pepper to taste

    Brown onion, pepper, sliced Philly Steak, and seasoning. Lay 2 pieces of cheese on large tortilla shell and top with meat and veggies and put in microwave to melt cheese and warm shell. Serve with a side salad or cut cucumbers. <10 carbs.


    TACO SALAD

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    1 package taco seasoning
    1 pound hamburger
    Salad, including cheese and tomato
    1 low carb taco shell, broken into small pieces
    Ranch Dressing

    Lighlty brown hamburger and add taco seasoning and 3/4 cup water, cover till sauce thickens, about 15 minutes. Taco juice mixes great with the Ranch Dressing. Taco seasoning is 16 carbs. Since I only used about 1/4th of the meat in this salad that is 4 carbs, plus 4 carbs for the broken shell, and 2 carbs for Ranch Dressing.


    SPICY CHICKEN TENDERS AND SALAD

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    One of my favorite lunch or dinner recipes is chicken tenders or chicken wings baked from a frozen state until tender in a 375 degree oven, and covered with Reynolds Wrap. I then add Louisiana chicken wing sauce, and cover until the sauce is almost dissolved into the meat. Great for dipping in Ranch Dressing. Hardly any carbs in this recipe, but strong on taste.


    LET'S TALK BREAKFAST

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    A strict low carb program often is too low for a diabetic, so a couple pieces of 5 net low carb bread or 5 carb TRUE WHOLE GRAIN toast has been added for this breakfast. The above picture is of french toast made with 2 pieces of 5 carb bread, and 1 carb for sugar free syprup. I used eggbeater instead of eggs, giving me a total of 11 carbs. Often people wonder what I eat for breakfast: Any type of egg, sausage, bacon (both turkey and pork), Canadian bacon, or cut up hotdogs scrambled in eggs. Another good idea is a great omelet made with all kinds of vegetables such as peppers, onion, cauliflower, and broccoli. For added taste put some bacon bits in the omelet and cheese. I also make corned beef hash but instead of using potatoes in it, I use cut up summer squash, both yellow or green. For those who are going low carb to lose weight and have gotten to the maintenance part of the program, or are at the point of adding carbs, a piece of true whole grain or low carb bread is okay, as long as you watch your carbs at other meals during the day. At first while on the strict part of the diet, you can eat a piece of cheese instead of the toast. Pancakes made with Almond Flour or Carbquick, and topped with sugar free syrup is another alternative.


    PAPRIKA CHICKEN AND PENNE RIGATE SALAD

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    4 or 5 chicken breasts
    1 can Cream of Chicken soup
    Salt, pepper, garlic powder
    1 small sliced onion
    Paprika - do not use sparingly

    Bake covered in 350 oven until chicken is tender.

    Make as you would any macaroni salad BUT use Dreamfield Pastas. Facts: Dreamfields is 65% lower then other pastas on the Glycemic Index. It has twice the number of fiber then other brands, and has only 5 digestible carbs per serving. This picture shows approx. 1/2 serving of Penne Rigate salad. One serving is 1/2 cup dry pasta which expands about 3 times it size once cooked. Once you add your egg, vegetables, and grated cheese to the pasta, one serving is quite big. For diabetics, my blood sugar was 107, two hours after I ate this meal.


    THANKSGIVING FOR TURKEY

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    I've never understood why most people only eat turkey at Thanksgiving. It is so low carb and absolutely great for hot or cold turkey sandwiches, a great meat dish, and wonderful for turkey salad.

    Chop one small onion
    Chop turkey breast and/or dark meat
    Salt and pepper
    Mayonnaise to hold together

    If you want a little crunch, add some walnuts to it. This turkey salad makes a wonderful lunch or dinner.


    MEATBALLS AND BROCCOLI

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    Make your regular meatballs (hamburger, seasoning, chopped onion) and brown in skillet. Add a package of frozen or fresh broccoli and cover with a can of Cream of Mushroom soup, 1/4 can water. Bake in oven at 350 degrees for about one hour. Cover with Reynolds Wrap while baking. Entire recipe has less then 25 carbs.

    Meatballs can easily be replaced with hamburger patties, chicken, or pork chops. If you don't like broccoli, use frozen or fresh green beans or mixed vegetables. I personally tend to use a lot of frozen vegetables. If you use frozen meats bake a little longer if necessary to make sure the meat is tender.


    RASPBERRY SHORTCAKE (ALSO GOOD FOR DIABETICS)

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    1/4 cup coconut flour (sifted)
    1/4 tsp. baking powder
    1/4 tsp. salt
    3 eggs
    1/4 tsp. vanilla
    3 tbsp. sugar free honey
    3 tbsp. melted butter

    Blend liquids and eggs together and add dry ingredients mixing until there are no lumps. Preheat oven to 400 degrees and use muffin cups, and bake for 15 minutes. This recipe makes six shortcakes. Top with raspberries or strawberries and whipped cream. Actually these little cakes are good by themselves and certainly could be used with a low carb frosting.

    FYI: 1/4 cup coconut flour only has 3 carbs which equates to 1/2 carb each shortcake. Less then <4 carbs in each serving, including the whipped cream and berries.


    CHOCOLATE COFFEE MUG CAKE (PERFECT FOR DIABETICS)

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    1 coffee mug
    4 tbsp. almond flour
    2 tbsp. cocoa
    4 tbsp. Splenda
    1 egg
    3 tbsp. fat free half and half or skim milk
    3 tbsp. olive oil
    dash of vanilla

    Mix all ingredients in a standard coffee mug. Put in microwave for three minutes. Once cooled, add some whipped cream and strawberries or raspberries on top for added pleasure. I have also deleted the cocoa and substituted it with 1/2 tsp. Lemon Crystal Lite and 1 tbsp. of Splenda. Picture shows some Walton Farm Sugar/Carb free Raspberry topping

    Diabetics: My sugar was 128 at 9:55. I ate the cake in the picture at 10:40 and two hours later my sugar was 129. Perfect night time in front of the T.V. snack, or great with a low carb dinner of meat and salad. No bowls to clean, and only 3 minutes in a microwave. How easy, but oh so good.


    STEAK, CABBAGE & CHOCOLATE CAKE

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    Two slices of cabbage
    1/4 sliced small white onion
    1 small tomato
    4 slices of pepper - red in this recipe
    Seasoning: Salt, pepper, garlic, dill

    Lightly brown onion, pepper, tomato, and cabbage in olive oil. Add seasonings, and a few drops of water to steam cabbage, and cover until tender.

    Steak and cabbage are high in protein, and cabbage is real high on the "healthy" food list.

    See chocolate cake recipe above. Entire meal, including cake is <18 carbs.


    FAUX CHICKEN PAPRIKAS

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    1 can of Cream of Chicken Soup
    ½ can of Cream of Mushroom Soup
    ½ can of water
    Chopped fresh or dried Parsley
    Boneless skinless chicken breasts or tenders
    Paprikas – use enough to turn the sauce to a nice dark orange color, better to have too much then not enough as it is the Paprikas that makes it taste so good.

    Bake at 350 for an hour or so until chicken is tender. I cover my baking dish with Reynolds Wrap. Once chicken is tender, I take it out and just use a fork to cut it into bite sizes, but it can be cut prior to baking.

    Instead of putting dumplings into this recipe, use 4 servings of Dreamfield elbow pasta. If you prefer actual dumplings, Carbquick can be used. <14 carbs>


    CHICKEN CASSEROLE

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    Chicken breasts or strips
    1 can cream of mushroom soup
    1/2 can water
    2 cups chopped broccoli
    2 cups green beans
    2 cups sliced carrots
    Salt
    Pepper
    Garlic Powder
    Dried Dill

    If you do not like mushroom soup, try one of the other creamed soups like Cream of Celery, chicken, or brocolli. Heat oven to 350. I used all frozen foods in this dish, including the chicken. Add veggies, cream soup, water, and seasoning to taste and stir. Lay chicken pieces on top and sprinkle with a little dill. Cover and bake for about 60 minutes or until chicken is tender. You can take cover off and broil to give the top a nice browning. 48 carbs for entire recipe. I used chopped broccoli stalks but you can actually use any low carb vegetables you have in the house.


    RASPBERRY/ALMOND MUFFINS

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    Use the Blueberry Muffin recipe below but substitute the blueberries and sweetener and add one tub of Raspberry or Strawberry Crystal Light. This batch was made with Raspberry. If you just want a hint of raspberry flavor, use a half tub of Crystal Light.

    If you want to frost them, add 3 carbs.

    1 - 8 oz cream cheese
    1 cup heavy cream
    1 package sugar free vanilla pudding
    3 packages Splenda

    Whip cream cheese and then add cream and mix again. Add Splenda and pudding and mix well. Add additional heavy cream or Half and Half by teaspoon amounts if you want it thinner. This recipe makes enough frosting for 3 dozen muffins or cupcakes. It can be frozen or will last quite awhile in the refrigerator. For recipes where you may want chocolate frosting, use chocolate pudding instead.


    PIZZA SOUP

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    2 cans cream of mushroom soup
    1 1/2 cans water
    1 small can pizza sauce (or one cup)
    1/2 package of sliced pepperoni slices cut in half
    1/4 or 1/3 cup diced green pepper
    Mozarella Cheese
    Croutons

    Mix soup, water, pepperoni, and pizza sauce and heat. Put diced green pepper in a little water and put in microwave until soft and then add peppers to soup. As you bowl out the soup, add croutons and a handful of Mozarella and mix in. Put a little dab of Mozarella on top. This is a very quick soup to make and has 57 carbs for entire recipe or 14.5 carbs per bowl. Check carbs on crouton box as they can vary. The ones used here have 3 carbs for 7 croutons, per bowl. This is a very filling soup and is great with a small side salad.


    CHEESE ENCHILADAS

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    1 8 oz package of shredded cheddar cheese
    1 10 oz can enchilada sauce
    1 small can sliced black olives
    1 small onion
    1/4 8oz package pizza cheese
    6 low carb wheat tortillas

    Heat oven to 350. Mix shredded cheese, chopped onion and olives and spoon out on tortilla and roll. Put 1/2 of enchilada sauce in pan and turn rolled and filled tortilla in sauce and lay with solid side up. This recipe makes six cheese enchiladas. Pour rest of sauce over top and add remainder of other ingredients and sprinkle over the top. Cover pan with Reynolds Wrap and bake about 15-20 minutes until cheese is nicely melted. This entire recipe is only 36 carbs, or 6 carbs per enchilada. Check carb content on enchilada sauces as they vary. The one I use only has 4.5 carbs per can. Picture of recipe did not contain the black olives but I highly suggest using them as they add a lot of taste. The 36 carb count is including the use of the olives.


     

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