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Tuesday, October 6, 2015


Blondies are a type of brownie dessert without the chocolate.  These blondies are a great treat primarily because of the white chocolate frosting in my opinion.  It’s often true of brownies as well – the frosting is what makes it special.  If you don’t have cocoa butter, then make one of my other frostings – even a chocolate frosting would be fine, but it needs to taste like a regular, sugary-sweet frosting.  This dessert is a moderate carb dessert, so not something one can go hog wild on.  One or two servings a day and that’s about it for dessert!  My husband, in particular, liked these.

1/cup butter, melted (125 mL)
Liquid sweetener (sucralose or stevia) to equal 2/cup sugar (150 mL)
1/cup granulated erythritol (75 mL)
2 eggs
1 tsp vanilla extract (5 mL)
1/tsp molasses (2 mL)
11/4 cups Gluten-Free Bake Mix 1, OR Gluten-Free Bake Mix 2 (no gelatin req'd) (300 mL)
1/tsp baking powder (2 mL)
1/8 tsp baking soda (0.5 mL)
1/8 tsp salt (0.5 mL)
White Chocolate Frosting:
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/4 cup whole, OR skim milk powder (50 mL)
3 tbsp whipping cream (45 mL)
3 tbsp powdered erythritol (45 mL)
2 tbsp vanilla whey protein (25 mL)
2 tbsp unsalted butter, melted (25 mL)
1 oz cocoa butter, melted (30 g) (Microwave about 2 minutes – be careful – very hot!)

In food processor, process butter, liquid sweetener, erythritol, eggs, vanilla extract and molasses well.  In medium bowl, combine Gluten-Free Bake Mix, baking powder, baking soda and salt.  Add to butter mixture and process one minute.  Pour into greased 8-inch square baking pan.  Bake in 350°F (180°C) oven 20 minutes.  Allow to cool and frost with White Chocolate Frosting.  Keep refrigerated.

White Chocolate Frosting:  In blender, combine liquid sweetener, whole or skim milk powder, whipping cream, powdered erythritol, vanilla whey protein and butter.  Blend until smooth, scraping sides occasionally and stirring.  Add cocoa butter and blend again.

Yield: 16 servings
154.3/158.8 calories
3.4/3.4 g protein
13.9/13.9 g fat

3.7/4.8 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

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Monday, October 5, 2015



Nice, flavorful way to serve zucchini.  Feta and Monterey Jack cheese make unlikely companions in this pie, however, they went together well.  Couldn't be easier to get this pie ready for dinner.  My husband appreciated it.  
3 eggs
4 oz regular cream cheese (125 g)
1/cup olive oil (60 mL)
1/4  cup Gluten-Free Bake Mix 2, OR 3 tbsp almond flour, plus 1 tbsp coconut flour (60 mL)
2 tsp crushed garlic (10 mL)
1/tsp salt (1 mL)
1/tsp black pepper (1 mL)
1/tsp dried thyme, OR (1 mL)
  more if you like thyme
4 cups sliced zucchini (1 L)
1/cup crumbled Feta cheese (125 mL)
1/cup grated Monterey Jack cheese (125 mL)
Paprika for garnish

Preheat the oven to 375°F (190°C). 

In food processor, process eggs, cream cheese, olive oil, Gluten-free Bake Mix 2, garlic, salt, pepper and thyme.  Stir in zucchini, Feta cheese and Monterey Jack cheese.  Spread in 9-inch (23 cm) glass pie dish, sprinkle with paprika and bake 45 minutes, or until turning golden brown on top.

Yield:  8 servings
1 serving
189.1 calories
6.7 g protein
16.5 g fat
1.2 g fiber
3.9 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

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Sunday, October 4, 2015


This was my breakfast early one morning with just the birds and me awake! Husband awoke to see me having all kinds of fun by myself. ;)
I will share the soup recipe soon - Cheesy Cream of Caramelized Onion and Celery Soup! Probably one of the tastiest soups I have made in a while!  Together with the biscuits...yummy!


I cannot remember if these are very close to the Red Lobster biscuits or not (many years since I had one), but it doesn't matter to me as they were delicious and practically perfect! – especially alongside my soup.  In less than 24 hours, my husband and I had finished most of them!  Eek!  They were good though and I didn't put on any weight.  That's pretty good considering. I have to share the soup soon.  It is the best soup I've made in a while.  I bought the stuff to make it again.  I don't often do a repeat right away. ;)

21/cups Gluten-Free Bake Mix 2 (560 mL)
1 tbsp baking powder (15 mL)
1 tbsp granulated erythritol (15 mL)
1 tsp granulated garlic powder (5 mL)
1/tsp salt (1 mL)
1 egg
2 tbsp butter (30 mL)
11/tsp unflavored gelatin (7 mL)
3/cup almond milk (175 mL)
2 cups grated Cheddar cheese (500 mL)
Garlic Butter Glaze:
3 tbsp butter, melted (45 mL)
1/tsp dried parsley (2 mL)
1/8 tsp garlic powder (0.5 mL)
1/8 tsp salt, optional* (0.5 mL)

Preheat the oven to 425°F (220°C).   Line a cookie sheet with parchment paper.

In medium bowl, combine Gluten-Free Bake Mix 2, baking powder, erythritol, garlic powder and salt.  In food processor, process egg, butter, gelatin and almond milk.  Add dry ingredients; process.  Stir in Cheddar cheese.  Using ice cream scoops, drop batter on parchment paper in domes.  Bake 20 minutes, or until golden brown underneath and turning golden brown in spots on top.  While hot, brush with Garlic Butter Glaze.

Garlic Butter Glaze:  In cereal bowl, melt butter in microwave oven and stir in parsley, garlic powder and salt.

Helpful Hints: *My husband liked the salt in the Garlic Butter Glaze, but I wasn’t sure.  I think the biscuits were salty enough without that, besides there is salt in the butter!

Yield:  15 biscuits
1 biscuit
184.2 calories
7.5 g protein
14.9 g fat
0.0 g fiber
4.5 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

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Thursday, October 1, 2015



Great soup for Fall or the holidays. I can imagine enjoying this fabulous, low-calorie soup for lunch on Thanksgiving and having dinner later in the evening or the other way around – enjoying the soup in the evening in front of a roaring fire.  And let’s add some pretty, falling snow outside to complete the cozy scene inside the house!  I love the color of this soup.

2 tbsp unsalted butter (30 mL)
1/2  cup finely minced onion (125 mL)
2 tsp crushed garlic (10 mL)
1 tsp thyme, OR coriander (5 mL)
1 tsp molasses - you can leave it out (5 mL)
1/2  tsp ground cumin (2 mL)
1/4 tsp nutmeg (1 mL)
1/4 tsp black pepper (1 mL)
4 cups Chicken Stock, page 56 (1 L)
  Low-Carbing Among Friends, volume-2
15 oz can mashed pumpkin (425 g)
1/4 cup heavy cream (60 mL)
1 tsp salt, OR to taste (5 mL)
Black pepper, to taste
Garnish (optional):
Dollops of sour cream

In large skillet, melt butter over medium heat.  Add onion and cook until soft and transparent.  Add garlic and cook about a minute.  Add thyme, molasses, cumin, nutmeg and black pepper.  Stir well to combine.

Stir in Chicken Stock, page 56 Low-Carbing Among Friends, volume-2 and pumpkin and bring to a boil.  Reduce heat and simmer 15 minutes.  Stir in cream.  Taste and add salt and pepper and heat gently over low heat (do not boil).  Serve with a dollop of sour cream, if desired. 

Helpful Hint:  Stirring the sour cream into the hot soup will cool it down slightly and make it even thicker and richer-tasting.

Variation:  Pumpkin Sausage Soup:  Add rings of your favorite sausage.

Yield:  5 servings
1 serving
157.5.0 calories
6.3 g protein
10.2 g fat
9.4 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Tuesday, September 29, 2015



Cute way to serve stuffing at Thanksgiving!  They taste every bit as if they are filled with bread!  You could also just put the mixture in a 9 x 13-inch (2 L) casserole dish and get many more servings out of this!  These are very dense and heavy served this way, so I found half a muffin was plenty for me! Super and unusual alternative to the usual stuffing recipes.  I think I will be making these again for the holiday season at some point.  My youngest son is a big fan of stuffing.

21/cups Gluten-Free Bake Mix 2 (560 mL)
2 tsp baking powder (10 mL)
11/tsp salt (7 mL)
2 eggs
3/cup coconut milk (175 mL)
3/cup water (175 mL)
11/lbs lean ground beef, cooked (0.680 kg)
2 cups grated Mozzarella cheese, (500 mL)
1/cup green onions, green tops only (60 mL)
5 slices bacon, cooked (not quite crisp), chopped

Preheat oven to 350°F (180°C).  You make these in a muffin pan or you can use a 9 x 13-inch dish and make more and smaller servings.

In large bowl, combine Gluten-Free Bake Mix 2, baking powder and salt.

In food processor, process eggs, coconut milk and water.  Add dry ingredients and process.  Turn out into the large bowl.  Add cooked ground beef, 11/2 cups (375 mL) Mozzarella cheese and green onions.  Stir to combine well.  Fill 12 greased muffin cups with the mixture.  Top with remaining cheese and bacon bits.  Bake in oven 30 minutes.  Allow to cool slightly and then remove. Serve warm.

Yield:  12 stuffing muffins
1 stuffing muffin
304.9 calories
25.4 g protein
27.9 g fat
0.1 g fiber
5.9 g net carbs 

Sunday, September 27, 2015


Spiced cookies with a wonderful sweet cream cheese frosting.  These cookies would be wonderful for the holidays and now is not too early to start collecting some pumpkin recipes.  I love pumpkin desserts I must admit, even although I had to move to Canada from South Africa to learn about them and to eventually come to really appreciate them.  Pumpkin pie took a while...that must be a bit of an acquired taste, but today I love pumpkin pies, pumpkin cookies, pumpkin muffins, loaves, mousses, ice cream and you name it!  I usually buy the canned pumpkin (must not be pumpkin pie filling with sugar...just plain) way ahead of time, because sometimes in past years there has been a shortage of canned pumpkin. Gasp!

21/2 cups Gluten-Free Bake Mix 2 (CLICK for recipe) (750 mL)
2 tsp cinnamon (10 mL)
1 tsp baking powder (5 mL)
1 tsp baking soda (5 mL)
1/2 tsp nutmeg (2 mL)
1/2 tsp ground cloves (2 mL)
1/2 tsp salt, OR half the amount (2 mL)
1 egg
1/2 cup butter, softened (125 mL)
Liquid sweetener (sucralose or stevia) to equal 11/4 cups sugar (300 mL)
11/8 cups canned pumpkin (280 mL)
1/4 cup granulated erythritol (60 mL)
11/2 tsp unflavored gelatin (7 mL)
1 tsp vanilla extract (5 mL)

Preheat oven to 350°F (180°C).  In medium bowl, combine Gluten-Free Bake Mix, cinnamon, baking powder, baking soda, nutmeg, cloves and salt.

In food processor, process egg, butter, liquid sweetener, pumpkin, erythritol, gelatin and vanilla extract.  Add dry ingredients and process.  Drop by 2 tablespoonfuls on greased cookie sheet.  Flatten and shape cookies with the back of spoon sprayed with nonstick cooking spray, when necessary to prevent sticking.  Bake in oven 13 to 15 minutes, or until brown underneath.  When cool, frost with Cream Cheese Frosting.

Yield:  24 large cookies

1 cookie/with frosting

94.6/128.7 calories

2.3/2.8 g protein

7.8/11.3 g fat

3.3/3.5 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!


This salad dressing is so good and you won’t believe it – it is almost like a mild-tasting Blue cheese dressing.  I don’t like Blue cheese dressing but I like this.  Hope you will give it a try.  Check out the really low-carbs on this one!

1/2 cup mayonnaise (125 mL)
1/4  cup whipping cream (60 mL)
1 tbsp lemon juice (15 mL)
1 tbsp Parmesan cheese (15 mL)
11/2 tsp coarsely ground black pepper (7 mL)
1/2 tsp crushed garlic (2 mL)
1/4  tsp onion salt (1 mL)
1 tbsp finely chopped green onion (15 mL)

In medium bowl, combine mayonnaise, cream, lemon juice, Parmesan cheese, black pepper, crushed garlic and onion salt.  Sprinkle with chopped green onion and perhaps grind a little more black pepper over the top.

Helpful Hint:  Double the recipe, if desired.

Yield:  3/4  cup (175 mL)
1 tbsp (15 mL) per serving
85.9 calories
0.5 g protein
9.1 g fat
0.5 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!



This recipe will please most people and the awesome part about it is that it is so very easy and quick to prepare as well. Lovely with cauli-mash and veggies on the side or a fabulous cheesy cauliflower and broccoli casserole, which is what I served it with, in addition to some lovely slices of avocado.  Great meal!  The dark color of the sauce is from the organic molasses that I used...only a little and as you can see the carbs are very low.

5 large chicken breasts
  (if you have 4 – that’s fine)
11/tsp salt (6 mL)
1 tsp black pepper (5 mL)
1/cup olive oil (60 mL)
2 tbsp bottled garlic (30 mL)
1/cup powdered erythritol (75 mL)
2 tsp molasses (10 mL)
2 tsp dried parsley (10 mL)

Preheat the oven to 450°F (220°C).  Line a sheet pan with foil.

Remove any bits of bone from the chicken breasts.  In small bowl, combine salt and black pepper.  Sprinkle over both sides of chicken breasts and place on prepared sheet pan.

In nonstick frying pan, over medium heat, add olive oil and garlic.  Cook until garlic starts turning light brown.  Add erythritol, molasses and parsley.  Stir until erythritol dissolves.  Brush the mixture over the top of the chicken breasts.  Bake chicken 20 to 25 minutes.  Check after 20 minutes and bake a few minutes more, if necessary. (The chicken should be white throughout in the center of the thickest chicken breast).  Allow to sit 5 minutes and serve.

Yield:  5 servings
1 serving
238.8 calories
27.5 g protein
12.3 g fat
0.1 g fiber
3.2 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!


You can see the cheesecake in the foreground is creamy-smooth on top, but the one in the background has a "broken" surface.  It will still be fine, but the texture will be different.  You want creamy-smooth perfection.  It only took 33 seconds in my microwave oven, but I have a very powerful microwave oven of 1200 watts.

This has got to be the easiest cheesecake to make, the quickest and, believe it or not, one of the yummiest cheesecakes with a creamy, not-too-soft texture.  The most difficult part will be waiting for the cheesecake to chill.  I stick the cheesecakes in the freezer to hurry up the process.  It works! 

Tip:  Keep the egg yolks...add to another couple of eggs and make scrambled eggs.

4 oz regular cream cheese (125 g)
1 cup sour cream (250 mL)
1/4 cup egg whites (60 mL)
1/4 cup powdered erythritol (60 mL)
Liquid sweetener (sucralose or stevia) to equal 2 tbsp (30 mL)
1 tsp lemon juice (5 mL)
1/2 tsp vanilla extract (2 mL)
1/4 tsp xanthan gum (1 mL)  Could possibly leave this out (just makes it a bit thicker)
tsp sugar-free jam of choice, optional (10 mL)
Crumb Topping (optional):
2 tbsp ground almonds, OR Gluten-Free Bake Mix  (30 mL)
Sweetener to equal 2 tsp sugar (10 mL)
1 tsp butter, melted (5 mL)

In food processor, process cream cheese, sour cream, egg whites, powdered erythritol, liquid sweetener, lemon juice, vanilla extract and xanthan gum until smooth. 

Pour evenly into 2 small ramekins and drop blobs of jam on the surfaces, if using.  Swirl in (not stir in) with a knife. Microwave individually on high 33 seconds in a 1200 watt microwave oven. (You want to stop the cooking before the cheesecake surface “breaks.”)  If the wattage is half that amount, you may need to microwave the cheesecake a lot longer.  Look through the microwave door and just as the cheesecake starts to rise, stop the cooking. 

Chill in the freezer about one hour to speed the chilling process.  If you accidentally freeze it solid – not to worry – place in the refrigerator until soft.  

Crumb Topping (optional):  In small bowl, combine ground almonds, OR Gluten-Free Bake Mix,  sweetener and melted butter.  Sprinkle chilled cheesecakes with crumb topping

Helpful Hints:  Even if you overcook the cheesecake, it will still be quite good, but the texture will just not be as creamy-good.  It may take one or two tries to get the timing for your microwave oven, but once you do, this will be your go-to recipe for cheesecake in a jiffy!  The cheesecake servings are huge, so you can easily eat half and the other half the next day, if you have that sort of will power.  My ramekins are wider and more shallow than a coffee mug.  A coffee mug may be used but again the timing will differ.  You can add any swirl ins that you prefer such as sugar-free chocolate chips or a little chocolate sauce or whatever.  If you use the sugar-free jam, it will bring the carbs up by the carb count of the jam.

Yield:  2 huge servings
1 serving
384.3 calories
12.3 g protein
33.9 g fat
7.5 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Saturday, September 26, 2015



Lovely!  I used this as a side dish actually, but it can definitely be a main dish as well.  The addition of avocado was awesome!  Avocado is higher in potassium than bananas, did you know that?  If you take zinc regularly (men often do), remember that it depletes magnesium, and if magnesium is depleted, potassium gets depleted as well.  Just by increasing magnesium, potassium gets increased.  Sometimes our electrolytes can get out of whack, so it is interesting to note things like this.  Magnesium also helps some people with Tourette's Syndrome.  Hope that helps someone out there!

2 tbsp bacon fat, divided (15 mL)
1 lbs sliced mushrooms (0.45 kg)
Seasoning salt, to taste
Black pepper, to taste
1 cup chopped onion (250 mL)
2 large red bell peppers, chopped
  (or use whatever you have on hand)
2 cups cooked, diced chicken (500 mL)
1 avocado, peeled, seeded and chopped
1 cup grated Monterey Jack, OR Mozzarella cheese (250 mL)
  (or any other cheese that you like!)

In large, nonstick frying pan, over medium heat in 1 tbsp (15 mL) bacon fat, cook mushrooms until turning brown.  Sprinkle with seasoning salt and black pepper to taste.  Set aside.

In same frying pan, over medium heat in 1 tbsp (15 mL) bacon fat, cook onion until turning soft.  Add bell peppers and cook until softening.  Add mushrooms, chicken and stir fry to heat through.  Add avocado, toss, adjust seasonings, sprinkle with cheese, lower heat, and put lid on pan for a while to melt it.  Serve.

Yield:  6 servings
1 serving
279.6 calories
21.5 g protein
17.3 g fat
2.1 g fiber
9.1 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Friday, September 25, 2015


Served warm, these are soft, cheesy "bread" sticks. Nice with a glass of white wine.  They freeze really well, too, for about a month.  Nuke one approximately 15 seconds and enjoy as though it  was fresh out of the oven again.  Did you know oat flour is actually Paleo?  Yep, 32,000 years ago they were grinding oats into flour: CLICK HERE for the article.   I used to be afraid of grains when I began low-carbing, but after many years (since 1999), I discovered that oat flour, in particular, does not affect my weight, however, these days I am a moderate low-carber.  Since I am hypothyroid, I need more carbs than 20 grams to keep my metabolism from tanking too much.  The conversion from FT4 to FT3 is adversely affected when I go too low in carbs, besides the fact that I seem to get terribly dehydrated easily.  So, for me, if I want to lose weight and I'm serious...I typically stay around 50 grams of carbs a day and I skip breakfast or supper, depending.  That works for me.  Everyone is different and I have also come to realize that.  What works for one person does not necessarily work for another!  

6 oz  cream cheese, (180 g)
2 extra-large eggs
6 oz grated Cheddar cheese (180 g)
3 oz grated Parmesan cheese (canned variety) (90 g)
3 tbsp whey protein powder, (90 mL)
  (natural or vanilla)
1/cup gluten-free oat flour (75 mL)
1/tsp paprika (1 mL)

Preheat oven to 350°F (180°C).  In food processor with sharp blade or blender, process cream cheese until smooth.  Add eggs; process. Add Cheddar cheese, Parmesan cheese, whey protein powder, oat flour and paprika; process.

Turn out into greased 9 x 13-inch (23 x 33 cm) glass baking dish and press down evenly, using plastic wrap, to make things easier. Remove plastic wrap. Bake in oven 20 minutes, or until turning golden brown at edges and when it is firm to the touch.  From long side of dish, cut into 14 sticks and cut down center of dish horizontally.  Serve warm.  Refrigerate leftovers and reheat Cheese “Bread” Sticks in microwave oven about 15 seconds.

Yield:  28 servings

1 serving

70.2 calories

4.4 g protein

5.3 g fat

1.1 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!