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Friday, March 27, 2015



What I’ve discovered is sometimes you can keep adding cream cheese or butter to mashed cauliflower and still it remains somewhat watery in consistency – not quite what we’re looking for, but by chance one day I added some grated Mozzarella cheese.  This addition immediately transformed my cauli-mash into something closer to mashed potatoes in consistency.

1 medium cauliflower
3 oz regular cream cheese (90 g)
2 tbsp butter (30 mL)
2 tbsp Parmesan cheese (30 mL)
  (the kind in a can)
3 tbsp grated Mozzarella cheese (45 mL)
3/tsp salt (3 mL)
1/tsp white pepper (0.5 mL)

In boiling water, cook cauliflower florets until soft.  In food processor, place cooked, hot cauliflower, cream cheese, butter, Parmesan cheese, Mozzarella cheese, salt and pepper; process until smooth.  Serve.

Yield:  6 servings
1 serving
94.0 calories
1.6 g protein
8.1 g fat
0.4 g fiber
1.5 g net carbs 

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

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These were so tasty.  I highly recommend frying them in bacon fat.  It gives these fritters a good flavor. My turnips are white and look like parsnips or white carrots, but they are turnips.  There is a very slight crunch from the grated carrots, but it is a pleasant sensation.  Carrots did not make me fat!  Did you know that the glycemic load (what's important to consider...not so much the glycemic index) of carrots is very low.  Here is a link re why carrots are good for us in moderation.

1 lb turnips, finely grated (0.45 kg)
2 oz finely grated carrot (60 g)
2 large eggs, fork beaten
6 tbsp Gluten-Free Bake Mix (90 mL)
 (OR use a combo of 4 tbsp almond flour and 2 tbsp coconut flour)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)
Bacon fat for frying

In large bowl, combine turnips, carrot, eggs, Gluten-Free Bake Mix 2, salt and black pepper. 

In nonstick frying pan, in hot bacon fat over medium heat, place 1/cupfuls (60 mL) of mixture.  Flatten with spatula.  Do not over crowd the pan.  Cook 4 to 5 minutes per side.

Yield:  13 fritters
1 fritter
48.8 calories
2.8 g protein
2.6 g fat
0.7 g fiber
2.8 g net carbs

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

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Wednesday, March 25, 2015



I suggested 8 servings, but this could potentially feed 10 people.  I love eating this cold in the following few days after our dinner…delicious protein snack!  Think you will love this recipe. 

3 lbs pork tenderloin (1.4 kg)
2 eggs
1 tbsp water (15 mL)
4 tbsp bacon fat (60 mL)
Montreal Chicken Seasoning, to taste
1/cup Gluten-Free Bake Mix, (75 mL)
  (no gelatin required obviously, OR use almond flour)
2 tbsp grated Parmesan cheese (30 mL)
  (the kind in a can)
1/tsp black pepper (1 mL)
1/tsp Montreal Chicken seasoning (0.5 mL)
1/tsp paprika (0.5 mL)
6 oz cream cheese, softened (180 g)
6 oz spinach, thawed (180 g)
1 cup crumbled Feta cheese (250 mL)
1 tsp crushed garlic (1 mL)

Cut pork tenderloin into manageable piece for the frying pan.  In medium bowl, beat eggs with fork and water.

Breading:  On dinner plate, combine Gluten-Free Bake Mix, OR almond flour, Parmesan cheese, black pepper, Montreal Chicken seasoning and paprika. Push to one side.  Dip large piece of pork in egg wash and then place on side of dinner plate and spoon breading over both sides. Repeat with the rest of the pork.

Filling:  Combine cream cheese, spinach, Feta cheese and garlic.  Slice the pork open as if to butterfly the pieces (not all the way through) and stuff with the filling after browning - see paragraph below.

Place pieces of pork in nonstick frying pan over medium high heat in half the bacon fat.  Fry until turning brown on both sides.  While cooking, sprinkle with Montreal Chicken Seasoning on both sides.  Repeat with the remaining pork. Place in roasting pan or on a cookie sheet and bake 15 minutes at 450°F (190°C).  Reduce heat to 400°F (200°C) and bake another 20 minutes, or until the pork is no longer pink inside.

Yield:  8 servings
1 serving
478.0 calories
43.6 g protein
31.1 g fat
0.7 g fiber
3.2 g net carbs 

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

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Tuesday, March 24, 2015



I love the simplicity of this delicious, attractive side dish. The bacon fat gives the green beans and almonds such a good flavor too.  This definitely is Green Beans Almondine on steroids.  Very good!

1 lb green beans (0.45 kg)
2 tbsp bacon fat, divided (30 mL)
1/cup sliced almonds (60 mL)
1/cup cup crispy bacon bits (60 mL)
Seasoning salt, to taste
Black pepper, to taste
1 tsp lemon juice (5 mL) 

De-string the green beans and cut into shorter lengths. In pot of boiling water, cook green beans 8 to 10 minutes, or until tender. 

In nonstick frying pan in 1 tbsp (15 mL) bacon fat, over medium heat, toast almonds until browned.  Add crispy, freshly cooked bacon bits. Set aside.

Add remaining bacon fat to frying pan and toss beans in the hot fat, stir frying until hot. Sprinkle green beans with seasoning salt and black pepper, to taste.  Sprinkle with lemon juice and toss.  Plate green beans high on a smallish platter with the toasted almond and bacon mixture on top.

Yield:  6 servings
1 serving
122.7 calories
4.3 g protein
8.7 g fat
2.1 g fiber
4.6 g net carbs 

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

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Saturday, March 21, 2015



The first recipe was my husband’s favorite version.  The second version is more of a lemon blondie  – more dense. I rather liked that one as well, so I’m giving you both versions.  I am excited about this recipe.  I will use it forever and a day, I think. If you make the sauce a little thinner, poke the cake and let the syrup infuse it.  Now you have a Lemon Poke cake.  I made both versions recently.  We had company from Montana, U.S.A. visiting us for the wedding of Daniel, my eldest son, and Raquel.  This was one of the desserts I made, besides my Deluxe Lemon Cheesecake.  Why all the lemon desserts?  We have a ton of lemon trees in our garden.  They actually look like oranges.  You open them up and they still look like inside!  Lick it and eek...they are lemons!  Imagine my surprise the first time I tasted one of those.  LOL  

CLICK on the photos for bigger versions.

13/cups Gluten-Free Bake Mix 2 (425 mL)
3/tsp salt (3 mL)
1/tsp baking powder (2 mL)
1/tsp baking soda (2 mL)
2 sticks unsalted butter* (8 oz; 250 g)
5 large eggs
Liquid sweetener (sucralose or stevia) to equal 11/cups (300 mL)
1/cup granulated erythritol (75 mL)
2 tbsp lemon juice (30 mL)
1 tbsp lemon zest (15 mL)
1 tsp unflavored gelatin (5 ml)
Lemon Glaze:
1 cup water (250 mL)
Liquid sweetener sucralose or stevia) to equal 2/cup (150 mL) sugar
6 tbsp lemon juice (90 mL)
1/cup powdered erythritol (75 mL)
1/tsp cornstarch, OR arrowroot powder (2 mL)
1/tsp xanthan gum (2 mL)
4 drops yellow food coloring

Preheat oven to 350°F (180°C). In medium bowl, combine Gluten-Free Bake Mix 2, salt, baking powder and baking soda; stir well.

In food processor or mixer, process butter.  Add eggs; process.  Add liquid sweetener, erythritol, lemon juice, lemon zest and gelatin; process.  Add dry ingredients; process.  Pour into greased 9 x 13-inch (23 x 33 cm) baking dish and smooth the top.  Bake 25 to 35 minutes, or until cake tester or knife comes out clean.  Allow to cool and spread with glaze.

Lemon Glaze:  In blender, combine water, liquid sweetener, lemon juice, powdered erythritol, cornstarch, OR arrowroot powder and xanthan gum.  Pour into small pot and bring to the boil.  Boil briefly until thickened.  Stir in yellow food coloring.

Variation:  Lemon Blondies or Lemon Poke Cake:  Leave the baking soda and baking powder out.  Make a thinner sauce, poke the cake and let the syrup infuse the hot cake.

Helpful Hint:  *If using salted butter, reduce salt to 1/tsp (1 mL). 

Yield:  24 squares
1 square
122.2 calories
2.8 g protein
11.3 g fat
0.1 g fiber
2.3 g net carbs 

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

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Tuesday, March 17, 2015



This fabulous recipe using steak and veggies made in the slow cooker makes enough for two pies.  My son and daughter-in-law loved this dinner with a Caesar Salad on the side.  It's interesting as they are paying us a surprise visit and guess what I have in the refrigerator again.  I'm sure they won't mind.  They will be here a few days, so I can make other things too.  I need to get in the kitchen and make a dessert.  Decisions, decisions...not sure what I'm going to make, but no doubt I will be sharing it with you here sometime soon.  Daniel, our eldest son, and Raquel (Rachel) got married on Saturday.  What a handsome couple they made.  Raquel looked radiant in her beautiful wedding dress. It is amazing how much work goes into weddings nowadays.  I'm happy to say I think they enjoyed their wedding and so did the guests.  Now both our boys are married.  It is hard to believe how time flies!

NOTE: If you are making the pies in a 9 x 13-inch dish, you only need one batch of the Miracle Dough.  It will cover the entire dish with ease.  Carbs are same as for one pie (see below)...6 very large servings or 8 servings.

Slow cooker steak and veggies:
2 tbsp bacon fat (30 mL)
2 lbs Punta de Palomilla steak, sliced into (0.9 kg)
  bite-size pieces - LOL someone asked, "What the heck is that?" - use
  any steak good  for the crock pot, such as round steak
 Montreal® Steak seasoning, to taste
1 lb sliced mushrooms (0.45 kg)
14 oz fresh Roma tomatoes, chopped, (397 g)
 OR canned, diced tomatoes
1 cup chopped peppers, OR onions (250 mL)
White Sauce:
6 oz regular cream cheese (180 g)
1/cup water (60 mL)
2 tbsp whipping cream (30 mL)
1 tsp salt (5 mL)
1/tsp crushed garlic (2 mL)
1/tsp black pepper (2 mL)
1/tsp Montreal® Steak seasoning (1 mL)
1/tsp paprika (0.5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)

Slow-Cooker Steak and Veggies: In nonstick frying pan, in half bacon fat, over medium high heat, sear steaks on both sides. Sprinkle both sides with steak seasoning. Repeat with remaining steak.  In slow cooker, place mushrooms, tomatoes and peppers.  Top with browned steak.  

White Sauce:  In food processor or blender, process cream cheese, water, cream, salt, garlic, pepper, steak seasoning and paprika. 

Pour white sauce over steak and stir to allow the sauce to reach the bottom layers.  Cook on low power 8 to 10 hours, or until the steak is very tender.  Taste the gravy and add more seasoning, if required.  Remove some gravy and stir the cornstarch, OR arrowroot powder into it.  Add back to slow cooker.  Turn slow cooker on high and cook until gravy thickens.  Fill two 9-inch (23 cm) glass pie dishes with the meat mixture or one 9 x 13 inch (2 L) casserole dish. If using the latter dish, use only one batch of Miracle Dough. 

Miracle Dough:  Prepare as directed over here (click).  Place a ball of dough on parchment paper.  Cover with plastic wrap and roll out (if the dough is stiff – nuke about 15 to 20 seconds) on parchment paper to fit the top of the pie dishes. Crimp the circumference with your thumbs to make a nice ridge all around the pie. Brush with egg yolk, if desired. Bake in 350°F (180°C) oven 25 to 30 minutes or until crust has turned golden brown in color. 

Yield:  2 pies  
1 serving; 6/8 serv. per pie
543.1/407.3 calories
39.9/30.0 g protein
37.9/28.5 g fat
0.6/0.5 g fiber
8.2/6.1 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! 

Friday, March 13, 2015


Recently Peggy Hardaway made my Monterey Jack Dipping Chips with a thin ring of jalapeno in the center of each chip.   I was inspired to come up with another chip recipe, thanks to my hubby's clever suggestion.  We loved these and kept coming back for more. I actually prefer these to the plain chips.  They make a wonderful, satisfying snack.  Our friend from Montana thought so too.

 Parchment paper might be available in Dollar stores.  They are in the Dollar stores in Montana, our guest from the U.S.A. just mentioned to me. 

Scared of Fat? (see links below and this one):

4 g finely grated sharp Cheddar cheese (1 1/2 tsp or slightly heaping) (0.2 oz)
  (the kind you find in a small block at Costco)
1/2 tsp cooked, crumbled and crispy bacon per chip (2 mL)

6 slices of bacon is enough for 28 chips.

Preheat oven to to 375°F (190°C). Spray a cookie sheet with nonstick cooking spray or simply grease it with butter or lard (so that the parchment sticks to the cookie sheet).  Spread a piece of parchment paper (this is essential!! Please don't use wax paper.) over the cookie sheet.  Drop 11/2  tsp (7 mL) of grated cheese (or slightly heaping) on the parchment paper – about 4 in a row, to leave enough space for the chips to spread. 

Sprinkle the top of each pile of cheese with 1/2 tsp (2 mL) cooked, crumbled, crispy bacon. I placed 20 cheese piles on a baking sheet, however, I think 16 would have been better as some did touch after baking and I had to separate them with a kitchen scissors. Bake about 11 to 13 minutes, or until quite golden.  Mop up excess grease with paper towels.  Remove chips and place on clean, cool dinner plates.  If they don't harden pretty quickly (i.e. remain flexible), place back in the oven for another minute or two. You will find the right timing for your oven with a little bit of trial and error. 

Helpful Hints:  *I used the fine grating tool that comes with my food processor to make finely grated Cheddar cheese.  Remember you can over bake these chips and then they will no longer taste so good.

NOTE:  I just popped the chewy, older chips from my cookie tin on the cookie sheet (no need for parchment paper or greasing the cookie sheet) into the oven at 375°F (190°C) for 4 to 5 minutes ... and they are as crispy-crunchy as any chip you would buy (almost like taco chips in the texture), so perfect for dipping (they were before as well)!   You can dip in salsa or sour cream or a layered mix of both, but I like these for snackables (a word? probably not! ;) )...just by themselves. So good!!

Yield:  1 chip
1 chip per serving
16.7 calories
1.0 g protein
1.4 g fat
0.0 g fiber

Tuesday, March 10, 2015


One of the more popular zucchini recipes on our Facebook has been sauteed zucchini sticks.  A very simple recipe.  However, many of our fans suggested adding onion.  I decided to use red onion and it added a pretty contrast and a definite flavor boost!  I have to say these zucchini sticks are even tastier with the addition of onion!  I will be making it this way in future. When there is an abundance of zucchini, it’s great to have an easy, quick recipe handy to take care of some of the surplus zucchini in a delicious way.

14 oz zucchini (397 g)
1 tbsp olive oil, OR bacon fat (30 mL)
1 medium red onion (about 1 cup (250 mL), chopped)
1 tbsp olive oil, OR bacon fat (15 mL)
1/2  tsp crushed garlic (2 mL)
1/2  tsp salt (2 mL)
1/4  tsp seasoning salt, OR to taste (1 mL)
1/4  tsp black pepper (1 mL)
2 tbsp Parmesan cheese, optional (30 mL)

Wash zucchini, cut off ends, and cut into 2 x 1/4 –inch (5 x 0.6 cm) matchsticks.

In large nonstick frying pan, over medium heat in 1 tbsp (15 mL) olive oil, stir fry onion until just beginning to soften. Add remaining olive oil to the onion and stir fry garlic 30 seconds.  Add zucchini and stir fry, turning occasionally until tender and browned in places.  Sprinkle with salt, seasoning salt and pepper; toss to coat well and stir fry briefly.  Sprinkle with Parmesan cheese, if using.  Serve immediately.

Yield:  4 servings
1 serving
90.5 calories
1.7 g protein
7.0 g fat
2.4 g fiber
4.3 g net carbs

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

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Sunday, March 8, 2015



We served this with a salad, however, it would make a good and filling appetizer as well.  I would be tempted to cut them in half if they are going to be
served as appetizers.  Make them ahead of time and reheat gently in the oven or microwave oven.

8 slices Jiffy Plain bread, (see recipe below)
1 cup grated Cheddar cheese (250 mL)
8 slices bacon
  (cooked but still supple – use microwave),
  OR use pre-cooked store-bought bacon
1/cup butter (60 mL) 

Jiffy Plain Bread: Prepare Jiffy Plain bread below.  Add 1/2 tsp (2 mL) unflavored gelatin to the wet ingredients (I didn't do this before..but I am doing it here for this could use xanthan gum instead). Allow bread to cool enough to slice in half.  You will 8 slices of bread without crusts.

Roll bread with rolling pin…don’t roll thin…just smoosh it a bit.  Spread 2 tbsp (30 mL) Cheddar cheese over top of the bread.  Gently roll up bread to center and then once more.  Wrap one piece of bacon around the roll-up and secure with toothpicks.  Set aside and repeat with the remainder of the ingredients.

In nonstick pan, over medium heat, melt about 1 tbsp (15 mL) butter.  Using tongs, dip top and bottom ends in butter to coat and then fry a few in the butter (adding a little more as necessary) on all sides until turning golden brown. Set aside and once the second batch is done, serve immediately.

Helpful Hints:  The bread needs to be freshly made for the rolling process to work best.  The bread may crack slightly.  You can pinch it closed with your fingers, but if not very successful, don’t worry about it as you can secure it nicely with the bacon.  If you prefer, for the plain bread, you can simply use salt instead of onion salt.  Be careful not to use the sweetener.  That would taste weird!  By the way the Jiffy Cinnamon Raisin bread is addictive - incredibly bread-like and is good as bread or toast.  I love it!

Yield:  8 roll-ups
1 roll-up
275.1 calories
14.8 g protein
22.7 g fat
1.0 g fiber
2.4 g net carbs 

  It is soft, flavorful and bread-like.  In addition, it toasts well.  If you decide to use the cheese, keep in mind it simply adds to the texture and is not detectable in the bread.  However, I think the mayonnaise option is fantastic – lovely soft bread that is great as bread as well as toast! 

NOTE:  Please see the variation - JIFFY PLAIN BREAD  - For our purposes use finely grated cheese in the bread.  I'm not sure how the mayonnaise version (maybe it is better - I don't know the answer) will work with regard to rolling the bread up as I didn't try that option.

7 tbsp ground almonds (105 mL)
31/2 tsp coconut flour (17 mL)
31/2 tsp oat flour (17 mL)
1 tsp baking powder (5 mL)
1/2 tsp cinnamon, OR to taste (2 mL)
1/4 tsp salt (1 mL)
2 to 3 tbsp raisins, snipped (30 to 45 mL)
  in half
3 eggs
41/2 tsp heavy cream, OR almond milk, OR (22 mL)
  coconut milk
Liquid sweetener (sucralose or stevia) to equal 4 tsp sugar (20 mL)
11/2 tsp olive oil (7 mL)
2 tbsp mayonnaise, OR (30 mL)
  3 tbsp finely grated Monterey Jack cheese OR Mozzarella cheese, optional,* OR (45 mL)
  skip both these options for a lower calorie bread

Spray an 8-inch (20 cm) square, glass baking dish with nonstick cooking spray.  In medium bowl, combine ground almonds, coconut flour, oat flour, baking powder, cinnamon to taste and salt.  Stir in raisins.  In small bowl, with fork, whisk eggs, heavy cream, liquid sucralose, OR SPLENDA® Granular, olive oil and mayonnaise (if using) together.  Make a well in center of dry ingredients and pour in egg mixture.  Sprinkle with cheese, if using (skip mayonnaise if using cheese); mix everything together well until the mixture thickens slightly.

Pour mixture into prepared pan.  Spread out evenly.  Microwave on high 2 minutes and 50 seconds (Your microwave might need different timing.  Mine is a Panasonic Inverter, 1200 watts).  Remove from microwave oven and immediately cut a cross in the bread, dividing it into 4 quadrants.  Take each piece and flip it over to allow the undersides to dry out a bit.  When cool, slice each piece in half horizontally so that you have 8 slices of bread that are more or less the size of a slice of store-bought raisin bread.  Place in the toaster and toast until nice and brown. Spread with Cinnamon Butter, page 85 or peanut butter or low-sugar preserves.

Variations:  Jiffy Plain Bread (great for toast):  Omit raisins, cinnamon, sweetener and salt.  Instead use 1/4 tsp (1 mL) onion salt.  This recipe makes nice grilled cheese sandwiches in a grilled cheese sandwich maker. Preheat the appliance.  Butter two slices of bread on the outsides and put lots of cheese in the middle. Yield: 8 slices, 1 slice: 103.6 cal; 5.2 g pro; 8.2 g fat; 1.7 g net carbs

CroutonsCut only 4 thick slices (i.e. don’t slice them horizontally to make thinner slices) and cut each slice into 36 little squares (6 x 6). In skillet with 3 tbsp (45 mL) butter, melted, add 2 slices, cut up and sprinkle 2 tsp (10 mL) Parmesan cheese over all.  Stir fry quickly to soak up butter.  Place on cookie sheet and bake in 300°F (150°C) 10 minutes, stir and bake another 10 minutes, or until nicely browned.  Keep in sealed tin at room temperature and use within 2 to 3 weeks. For 9 cubes: (0.9 g net carbs)

Breadcrumbs:  Toast 2 thin slices of plain bread version in a regular toaster and then blend finely in a food processor or blender. 2 slices, crumbed
(3.4 g net carbs)

Dairy-Free Jiffy Bread Options:  Use almond milk, OR coconut milk and mayonnaise options or skip the mayonnaise, although the bread is lovely and soft with it.  I have, Esther (Rosethorns), from to thank for this version.  She actually uses 3 tbsp (45 mL) mayonnaise in the recipe.  The carbs won’t be significantly different with almond milk or coconut milk versus heavy cream.

French Toast: Sally (Salamander) from says: I used 2 thin slices for the French toast. I mixed up one egg, a splash of heavy cream and a drop of EZ Sweetz (liquid sucralose). Soaked each slice briefly and put in the greased pan. The bread really soaked up the egg but I had extra mix in the bowl, so I just poured it over the slices. I thought it was delish!”

Helpful Hints:  *Without cheese or mayonnaise, the calories drop to 89.9 and 93.7 respectively and the carbs remain the same. One can mound this batter by 1/4 cupfuls (60 mL) in a greased muffin top pan and make 4 bun shapes instead (double the carbs).  Bake in 350°F (180°C) oven 12 minutes. 

*The nutritional analysis with Monterey Jack cheese:  Yield: 8 slices (with cheese), 1 slice, 2 tbsp (30 mL)/3 tbsp (45 mL) raisins: 111.7/115.1 calories; 5.5/5.3 g protein; 8.2/8.2 g fat; 3.5/4.4 g net carbs

Yield:  8 slices (with mayo)*
1 slice, 2 tbsp/3 tbsp raisins
114.0/117.8 calories
3.9/3.9 g protein
9.1/9.1 g fat
3.6/4.6 g net carbs