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Saturday, April 22, 2017



The addition of sausage is what takes the flavors over the top for this casserole. Use your favorite sausage in this recipe.  The pork rind dust stands in for bread crumbs.  However, you can make breadcrumbs from this microwave bread (use the plain version).  Or you can use this topping.

2 tbsp olive oil, OR butter (30 mL)
1 cup chopped onion (250 mL)
2 cups chopped peppers (500 mL)
11/lbs cooked chicken, diced (0.68 kg)
8 oz Italian sausage, cooked and  (250 g)
Creamy Sauce:
8 oz regular cream cheese (250 mL)
1 cup whipping cream (250 mL)
1/cup water (60 mL)
2 tsp crushed garlic (10 mL)
1/cup mayonnaise (60 mL)
1/cup pork rind dust, OR  (125 mL)
  see alternatives below the heading
1 tbsp butter, melted (15 mL) 

Preheat oven to 400°F (200°C).

In large frying pan, over medium heat in light olive oil or butter, cook onions until softening.  Add peppers and garlic, cooking until the peppers are soft.

In large bowl, combine vegetables, chicken and sausage.

Creamy Sauce:  In frying pan, over medium heat, combine cream cheese (broken up into pieces), whipping cream, water and garlic.  Stir until mixed well and close to boiling or boiling.  Stir in mayonnaise. 

Add creamy sauce to vegetables and meat; stir to combine well.  Turn out into a 2-qt (2 L) casserole dish. Sprinkle topping evenly over the casserole. Bake 20 minutes.

Topping:  In small bowl combine pork rind dust and melted butter.

Yield:  8 servings
1 serving
461.4 calories
29.6 g protein
34.9 g fat
0.9 g fiber
6.1 g net carbs

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Monday, April 17, 2017


 Before going in the oven

This side dish is a great company casserole and looks as good as it tastes!  Most times plain green beans will do, but occasionally I like to dress them up!  We all need a good green bean casserole in our low-carb arsenal of recipes.

4 cups cooked green beans (1 L)
1/cup onion, diced (60 mL)
4 oz cream cheese, softened (125 g)
2 tbsp whipping cream (30 mL)
2 tbsp mayonnaise (30 mL)
1 cup grated Monterey Jack cheese (250 mL)
1/cup pork rind dust (60 mL)
1 tbsp butter, melted (15 mL)

Preheat oven to 350°F (180°C).

In 2-qt (2 L) casserole dish, place cooked green beans and onion.

Sauce:  In food processor or blender, process cream cheese, whipping cream and mayonnaise.

Pour sauce over vegetables and toss gently to combine.  Sprinkle with Monterey Jack cheese.

Topping:  In small bowl, combine pork rind dust and melted butter.  Sprinkle over the casserole.

Bake in preheated oven 30 minutes.

Yield:  6 servings
1 serving
239.9 calories
9.7 g protein
20.0 g fat
1.4 g fiber
5.4 g net carbs 

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Thursday, April 13, 2017



This pie could not be simpler to make.  It is so good that low-carbers can bank on the fact that non low-carbers will not know it is low-carb.  It tastes so naughty, that you can keep this treat for times when you know sweet treats and chocolate you cannot indulge in will abound - like the holidays such as Easter!

"Graham Cracker" Crust:
1 cup “Bread” Crumbs, OR almond meal* (250 mL)
1/4  cup vanilla whey protein powder (60 mL)
1 tbsp powdered erythritol (15 mL)
1/3  cup butter, melted (75 mL)
Liquid sweetener to equal 1/2   cup (125 mL)
1 tbsp water, if necessary (15 mL)
1/2  cup raspberry fruit spread (125 mL)
3/4  cup sugar-free chocolate chips (NEW!!) (175 mL)
40 pecans

Preheat oven to 350°F (180°C).    

"Graham Cracker" Crust:  Preheat oven to 350°F (180°C).  In medium bowl, combine “Bread” Crumbs, vanilla whey protein powder and powdered erythritol.  In small bowl, combine melted butter and liquid sucralose. Sprinkle water over crust ingredients, if needed.  Using plastic wrap, press crust ingredients into 9-inch (23 cm) pie dish and up the sides.  Bake 8 minutes.  If using almond meal, bake 10 to 12 minutes.  Allow to cool.

Filling:  Spread fruit spread carefully in bottom of crust.  Sprinkle with chocolate chips and arrange pecans on top.  Bake 15 minutes.  Serve chilled.

Helpful Hints:  Almond meal is preferable to almond flour in crusts, I find.  The crust made with the "Bread "Crumbs will be firmer upon chilling than the crust made with almond meal, but it will still be very good.  Almond meal is made by grinding raw almonds with the skins on or off.  I usually use skin-on almonds.

Yield:  8 servings
1 serving
282.3 calories
6.3 g protein
23.1 g fat
5.6 g net carbs

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Rolled the dough out into an 8-inch (20 cm) square - placed on parchment and covered with plastic

Brushed with olive oil, covered with garlic (bottled kind) and Cheddar on top

Hot out of the oven...Slice into 8 strips and cut those strips in half for 16 servings


Wherever you would serve garlic bread, this would be a good stand-in.  Using the Miracle Dough, the inside is soft and the outside crust on the bottom is crispy.  You can almost imagine these being real bread sticks and they taste a whole lot better than some real bread sticks that I have eaten.  To reheat the next day, simply nuke one bread stick 15 seconds or place them in a moderate oven for 5 to 10 minutes....keep an eye on them.  The oven method will crisp up the bread sticks again on the bottom.  Nuking them will ensure the bread sticks are soft.  Both ways they are ever so yummy!

Miracle Dough (for seasoning I only used 1/4 tsp Montreal Chicken Seasoning)
1 tbsp olive oil (15 mL)
2 tsp garlic (10 mL)
  (the bottled kind)*
1 cup grated Cheddar cheese (250 mL)
1 tbsp chopped green onions (15 mL)
  (green part only)

Preheat oven to 400°F (200°C).   Grease a cookie sheet.

Prepare Miracle Dough.  Place dough ball on parchment paper and cover with plastic wrap.  With a heavy rolling pin roll out to 8-inch (20 cm) square. Remove plastic wrap and invert onto prepared cookie sheet.

Brush dough with olive oil and spread garlic over the entire surface.  Sprinkle evenly with grated Cheddar cheese (use a little more, if needed).  Bake 10 minutes.  Check the underside to make sure it is not getting too dark and Loosen the edges with a metal spatula.  If the top still looks too doughy, raise the shelf in the oven and bake another 2 minutes.  Sprinkle with green onions.

Helpful Hint:  *Alternatively increase garlic powder in the Miracle Dough to taste.

Yield:  16 servings
1 serving
134.4 calories
6.6 g protein
11.0 g fat
0 g fiber
2.0 g net carbs

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These are pretty cookies that form uniform little mounds, which are then covered in chocolate.  I placed an eighth of a Maraschino cherry (0.3 g carbs) on each chocolate-covered cookie for color and extra appeal.  These cookies are great plain as well.  When I was younger (35 years old) and wrote my first little cookbook (for traditional diabetic diets), cookies were not my forte.  In fact, I had to replace one or two recipes as they were too weak.  A friend of mine shared her Jumbo Spice cookie recipe and came to my rescue.  I guess I had a real cheek in those days to write a cookbook considering, however, it became a best seller in 6 months, and that began a career in writing recipes for people on special diets.  Ian remortgaged our first home to pay for a few pallet loads of cookbooks.  It was a real leap of faith on his part!

Note:  I didn't use gelatin in this recipe, nor did I used xanthan gum.  You can use them though.  I was experimenting.  I do prefer the gelatin option these days, however, these cookies turned out great without either.  In fact, I find in most recipes the gelatin is not required for Gluten-Free Low-Carb Bake Mix 2.  My two bake mixes are identical - one uses xanthan gum and the other gelatin to prevent crumbly outcomes.  They also happen to be fully interchangeable.

1 cup butter, softened (250 mL)
3 egg yolks
Liquid sweetener to equal 1 cup (250 mL)
1/3  cup Natural Mate® sweetener,* (75 mL)  TRY this sweetener - it is amazing (also a stevia one)!!
  (either sucralose or stevia blended with
  erythritol, OR similar product, OR even erythritol - use 1 tbsp less)
1/2  tsp vanilla extract (2 mL)
21/cups Gluten-Free Bake Mix (560 mL)
1 tsp baking soda (5 mL)
1 tsp cream of tartar (5 mL)
Chocolate Frosting:
1/2  cup sugar-free chocolate chips (125 mL)
1 tbsp butter (15 mL)
2 tbsp whipping cream (30 mL)
Bits of Maraschino Cherries for garnish (optional)

Preheat oven to 300°F (150°C).

In food processor, process butter, egg yolks, liquid sweetener, Natural Mate® sweetener and vanilla extract.  In medium bowl, combine Gluten-Free Bake Mix 2, baking soda and cream of tartar.  Add to food processor and process well.  Form small balls from exactly 11/2  tsp (7 mL) of cookie batter.  Place balls on ungreased cookie sheets.  Bake on upper middle shelf (i.e. one rung from top rung) 15 to17 minutes, or until light brown underneath.  Cool on cookie sheets 1 minute.  Using thin, flat metal spatula, transfer to wire rack to further cool.  Frost cooled cookies with Chocolate Frosting and top with a small piece of cherry, if desired.

Chocolate Frosting:  In double boiler, melt chocolate chips with butter.  Stir in whipping cream.  

Helpful Hint:  Natural Mate® sweeteners are available on Amazon.

Yield:  50 cookies
Without/with chocolate
58.9/70.5 calories
1.0/1.1 g protein
5.6/6.4 g fat
1.1/1.2 g net carbs

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Tuesday, April 11, 2017



Here is a recipe from Splendid Low-Carbing for Life, Volume 2. There is a taste explosion when one bites into one of these substantial treats! They look really attractive as well.  These are reminiscent of Reese's pieces.

1.5 oz cocoa butter (45 g)
1 oz unsweetened chocolate (30 g)
1/4 cup peanut butter, softened (60 mL)
1/4 cup butter, melted (60 mL)
2 tbsp whole or skim milk powder (30 mL)
1 tbsp whipping cream (15 mL)
Sweetener to equal 1/2 cup sugar (125 mL)

In cereal bowl, microwave cocoa butter and chocolate on high power 2 minutes. Stir cocoa butter until it melts. If necessary, nuke in microwave oven 30 to 60 seconds more, however, be careful of overheating chocolate, or it could seize and taste really bitter as a result. In another cereal bowl, soften peanut butter 30 seconds on high power in microwave oven. Stir peanut butter, butter, whole or skim milk powder, whipping cream and sweetener into chocolate mixture. Pour into small milk jug.

Carefully pour and half fill 10 medium paper baking cups placed on two dinner plates or a cookie sheet. Keep them in the freezer. Remove paper to serve.

Nutritional Analysis: 10 servings
1 serving:
139 calories
2.2 g protein
13.7 g fat
0 g fiber
3.0 g carbs

Variation: Almond Butter Cups: Use almond butter instead of peanut butter (3.1 g carbs)

Helpful Hints: I used finely ground whole milk powder. Carnation skim milk powder will be fine, but really coarse skim milk powder may have to be blended finely first for best results.  Choose a sweetener such as powdered erythritol and liquid sucralose or stevia to equal the 1/2 cup sweetness, or use a commercial product that uses those products in combination - Natural Mate sweeteners are lovely.

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Monday, April 10, 2017



These are delicious, moist biscuits…I used the Cheddar cheese in blocks from Costco (called PriceSmart here).  My husband was over the moon with these biscuits!  They were practically perfect!  You have to try them!  You will think you are cheating!  So good!  They make a wonderful alternative for garlic bread with low-carb lasagna or any meal where you are accustomed to serving garlic bread.  These are so good, you’ll feel like you are cheating!

21/cups Gluten-Free Bake Mix 2 (560 mL)
1 tbsp baking powder (15 mL)
1 tbsp granulated erythritol (15 mL)
1/tsp salt (1 mL)
1 egg
3/cup almond milk (175 mL)
2 tbsp butter (30 mL)
11/tsp unflavored gelatin (7 mL)
1/tsp crushed garlic (2 mL)
  (the bottled kind, or use garlic powder)
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 crushed garlic (the bottled kind) (0.5 mL)

Preheat 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 or stand mixer, process egg, almond milk, butter, gelatin and garlic.  Add dry ingredients; process.  Stir in Cheddar cheese; process 12 seconds only.  Using ice cream scoops, drop batter on parchment paper in domes, no more than three in a row vertically as they do spread a bit.  Bake 20 minutes, or until golden brown underneath and on top.  While hot, brush the biscuits with Garlic Butter Glaze.

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

Helpful Hints:  I have also made these with 1/cup (60 mL) butter.  They spread more, are very crispy on the outside and soft inside.  No need to open them to butter them…they are good just as they are.  Bake for 30 minutes and during the last 10 minutes, cover with foil. 

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

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Thursday, March 30, 2017



Here is a way to use those ultra low-carb pancakes to feed a family.  Serve alongside scrambled eggs or fried tomatoes and you have a big, satiating meal.  Sometimes I like to make brunch - usually it is on a day that I don't particularly want to think about what to make.  Brunches are so easy to throw together and very satisfying.  I often add some fruit on the side as I love mixing salty and sweet flavors. Don't you agree?  Although I haven't tried it yet, chocolate-covered bacon is a favorite for some people and I suspect it is because we love sweet mixed with salty flavors.  Yum!! 

4 slices bacon, cooked, crumbled
2 Bratwurst sausages, sliced into rings
1 cup shredded Cheddar cheese (250 mL) 

Prepare Ultra Low-Carb Pancakes.  Place all 12 of the pancakes in the bottom of a lightly greased 9 x 13-inch (2 L) casserole dish.  Cover with crumbled bacon and sliced sausages.  Sprinkle with Cheddar cheese and bake in 350°F (180°C) oven until cheese has melted and the casserole is hot.  Serve with low-carb, sugar-free pancake syrup and top with a dollop of sour cream, if desired.

Yield:  6 servings
1 serving
297.8 calories
19.3 g protein
8.9 g fat
2.4 g net carbs

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Monday, March 27, 2017



Here is a super-simple chicken casserole.  It was tasty and I only used half the packet of chicken breasts that I had.  I used the rest to make chicken fingers. Great served with tender, cooked green beans.  Pork rinds make a great alternative to bread crumbs.  Just be careful, as occasionally there can be hard bits.  If you like first toss the pork rinds in a little melted butter.

1 lb skinless chicken breasts, (0.45 kg)
1/cup mayonnaise (125 mL)
1/cup Parmesan cheese (60 mL)
2 tsp crushed garlic (10 mL)
  (the bottled kind)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (2 mL)
11/cups grated Monterey Jack, (300 mL)
  OR Pepper Jack cheese
1/cup pork rind dust, OR (125 mL)
   use this Crispy topping (bake and sprinkle over at the end)

Place the chicken in a 9 x 13-inch (23 x 33 cm) casserole dish.  In medium bowl, combine mayonnaise, Parmesan cheese, garlic, seasoning salt and black pepper.  Spread over top of chicken.  Sprinkle with grated cheese and pork rind dust.  Bake 30 to 35 minutes.

Yield:  6 servings
1 serving
365 calories
28.8 g protein
26.3 g fat
0 g fiber
1.3 g net carbs 

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Sunday, March 19, 2017



Such a simple recipe for tasty chicken fingers.  Pork rind dust (see link below for purchase from Netrition) is an easy solution for the breading. You can serve these with your favorite dip for chicken fingers. Even although this chicken coating goes softer in the refrigerator by the next day, it is still very tasty, even cold.

1/cup Gluten-Free Bake Mix 2 (125 mL)
1/tsp salt (2 mL)
1/tsp seasoning salt (1 mL)
3 large egg whites
1 tbsp water (15 mL)
1 tsp Dijon mustard (5 mL)
1 tsp crushed garlic (5 mL)
1/tsp dried thyme (0.5 mL)
2 cups Pork Rind Dust (500 mL)
11/lbs chicken breasts, (0.680 kg)
  cut into 3/4 –inch (0.75 cm) wide strips

Preheat oven to 475°F (240°C).  Grease a wire rack and place over a baking sheet.

In medium bowl, combine, Gluten-Free Bake Mix 2, salt and seasoning salt.

In small bowl, beat egg whites and water.  Stir in mustard, garlic and thyme.

In medium bowl, place pork rind dust (normally I process it even finer in my food processor, as I don’t like the bigger hard bits that I sometimes find in the pork dust).

Spoon “flour” mixture over chicken strip, dip in egg white mixture and then spoon pork rind dust over it.  Place on wire rack.  Repeat with the remaining chicken. 

Bake 10 to 12 minutes.

Yield:  4 to 6 servings
1 serving
405/270 calories
60.3/40.2 g protein
15.6/10.4 g fat
0.1/0.1 g fiber
3.5/2.3 g net carbs 

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Thursday, March 16, 2017


(This looks a bit different - maybe it was after refrigerating)


This is a pre-maintenance/maintenance  style treat because of the peanut butter I used.  I used Skippy Creamy Natural® peanut butter.  It has the same carbs as Smuckers® Natural, but it does have some sugar in it, whereas Smuckers does not.  I tried it with the latter peanut butter, but the consistency was wrong, although good.

1/cup Skippy® Natural Creamy (125 mL)
  Peanut Butter Spread
1/cup whipping cream (125 mL)
  (first start with 1/3 cup and work your way up)
1 tbsp cocoa, OR carob powder (15 mL)
1 tsp coconut oil (5 mL)
Zero-carb sweetener (sucralose or stevia), to taste

In food processor or blender, process peanut butter, whipping cream, cocoa, OR carob powder, coconut oil, and sweetener until smooth.  Refrigerate.

Yield: 1 cup (250 mL)
1 tbsp/cocoa/carob powder
73.1/74.0 calories
2.0/1.9 g protein
6.7/6.7 g fat
0.7/0.6 g fiber
1.2/1.4 g net carbs 


I tried making Peanut Butter Nutella with the Smucker’s Natural peanut butter, but the consistency was wrong, although good.  I added a couple of tablespoons of whey protein powder to it and it set up in the refrigerator after several hours.  That gave me the idea to freeze it.  This turned into a tasty fudgy treat.  Bonus that it is so easy to make!  Nice with a cup of tea in the morning or when you are hungry.  It definitely satiates the appetite.  I have other fudge recipes that I like way better, but this was still worth sharing as it is so no-fuss to make.  This is not quite fudge either...but anyway, see if you like it.  I didn't waste it, put it that way. ;)

1/cup Smuckers® Natural (125 mL)
  peanut butter
1/cup whipping cream (125 mL)
1 tbsp cocoa, OR carob powder (15 mL)
1 tsp coconut oil (5 mL)
Zero-carb sweetener, to taste
  protein powder

In food processor, process Smuckers® Natural peanut butter, whipping cream, cocoa, OR carob powder, coconut oil and zero-carb sweetener until smooth.  Add vanilla, OR chocolate whey protein powder; process. Spread in a small 4-inch (10 cm) square container and freeze until solid.  Allow to sit about 2 minutes on the counter top and enjoy!

Yield: 16 pieces
1 piece/cocoa/carob powder
75.4/76.4 calories
2.5/2.4 g protein
6.7/6.7 g fat
0.7/0.6 g fiber
1.3/1.5 g net carbs

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Wednesday, March 15, 2017



Using some grated zucchini in this cake made it possible to make this cake with only one medium banana.  The flavor is distinctly banana and the zucchini cannot be seen or tasted at all, however, it imparts lovely moisture to this cake.  Great for breakfast, too, with your tea or coffee.  Here is some info about St. Patrick's Day...CLICK!

1/2  cup butter, softened (125 mL)
2 large eggs
1 egg white
1 cup sour cream (250 mL)
Sweetener to equal 11/4  cups (300 mL)
  sugar (Natural Mate is great, however, use your favorite! I used liquid sweetener - sucralose or stevia)
2 tbsp erythritol, OR (30 mL)
 more sweetener
3/4  cup finely grated zucchini (175 mL)
1 medium banana, mashed (1/2  cup; 125 mL)
11/2  tsp unflavored gelatin (store-bought is fine) (7 mL)
21/4  cups Gluten-Free Bake Mix 2 (560 mL)
2 tsp baking soda (10 mL)
1/4  tsp salt (1 mL)
St. Patrick’s Day Frosting:
8 oz regular cream cheese (250 mL)
Sweetener to equal 1/2  cup sugar (125 mL)
1/4  cup whipping cream (60 mL)
1/4  cup powdered erythritol (60 mL)
2 tbsp unsalted butter (30 mL)
1 tsp vanilla extract (5 mL)
Green food coloring

Preheat the oven to 350°F (180°C).  Grease a 9 x 13-inch (23 x 33 cm) glass baking dish.

In food processor, process butter, eggs, egg white, sweetener, sour cream and erythritol, OR more sweetener, zucchini, banana and gelatin until smooth. (The zucchini pretty much disappears!)

In large bowl, combine Gluten-Free Bake Mix 2, baking soda and salt.  Add wet ingredients to dry ingredients; process.  Spread evenly in prepared baking dish.  Bake 35 minutes, or until golden on top and a dinner knife inserted in cake comes out clean.

St. Patrick’s Day Frosting:  In food processor, process cream cheese, sweetener, whipping cream, powdered erythritol, unsalted butter, vanilla extract and green food coloring.  Spread over slightly warm or cooled cake.  Cover dish with plastic wrap and refrigerate.

Yield:  15 large servings
1 serving
173.8 calories
4.6 g protein
14.3 g fat
0.2 g fiber
6.1 g net carbs 

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